Training

Interval training

A good way to increase your stamina fast is with the use of interval training sessions. This consists of short segments with a lot of speed changes. You will change pace constantly with intensive short bursts of speed and then some time to rest a bit before going again and again. For example Run 1 minute, then jog for 2. Your body will be activated for intense running and it will be given rest immediately after. After repeating this a few times your bodies energy will get depleted. To get the most out of it try to maintain the same speed with the runs. Within the interval training, you have 2 ways to build your stamina up, the constant and pyramid series.

Constant series

This just means you repeat the same bit over and over. If you go for 1 minute run, 2 minute jog you do this exactly the same for let’s say 5-10 times.

Example of a constant serie:

  • Run 1 minute fast
  • Walk 2 minutes
  • Run 1 minute fast
  • Walk 2 minutes
  • Run 1 minute fast
  • Walk 2 minutes
  • Run 1 minute fast
  • Walk 2 minutes

Pyramid series

This is for when you have successfully run the constant series for a number of times and you are looking to add some changes to the session. Like the old pyramids, it will we be done with steps. Visualize that you start from the bottom and you go up. Once you reach the top you go back down again.

Example of a Pyramide serie

  • Run 1 minute
  • Walk 2 minutes
  • Run 2 minutes
  • Walk 2 minutes
  • Run 4 minutes
  • Walk 2 minutes
  • Run 2 minutes
  • Walk 2 minutes
  • Run 1 minute
  • Walk 2 minutes

Interval sessions can hold a lot of variations. The core is that it consists of the structure intensive/rest throughout the training. Interval training sessions will be found on all running platforms and also in Run Trainer’s schedules. No matter the level you are at, you can participate in these and it will create a nice balance in your running repertoire. You will notice that not only your stamina will be build up, but your speed as well.

Tips for interval training:

  • A warming-up is essential for a well-executed interval training. Build up for at least 10 minutes so your body gets ready to get this done.
  • Don’t let your enthusiasm get the better of you in the first series. You should maintain the same speed throughout the session so spread it out wisely.
  • Get up to 75-90% intensity per session.
  • Take the rest! Don’t stop moving, but give your body the time to recover before the next block rolls around.
  • Start simple, small blocks and not too much of them. As it becomes easier add more to the session.
  • You want to really run like the wind? Get some flat surface to run on.
  • This is intense, eat within 60 minutes after the session to restore the body faster.

More interval workouts

There are more kinds of interval workouts:

  • Written by:
    Run Trainer

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