Training

Sprint interval training

So you like speed and to challenge yourself? Might we suggest you take a look at the sprint interval training method then? Indeed another format of the interval method, but a lot more intensity because it consists of a series of short running segments. For example, in the running segments, you will run at 85-95% percent intensity for 20-30 seconds. Thas right, full speed ahead giving it all you got and in between you just walk or if it becomes a bit too much take a short break to catch your breath. Because this will get really intense really fast you don’t go for a 30-minute session so this training will be relatively quick to perform. It will certainly be a good one for power training and to better your stamina.

Example of a Sprint interval training in Run Trainer, 5K training plan

  • Run 30 seconds
  • Walk 1 minute
  • Run 30 seconds
  • Walk 1 minute
  • Run 30 seconds
  • Walk 1 minute
  • Run 30 seconds
  • Walk 2 minutes

 

Tips for sprint interval training:

  • Don’t try this without a good warming-up session. You will take yourself to the limits and there are some risks of injury that could come with it.
  • If you can find a track to perform this training. It’s important to have a flat surface and you don’t need to mind traffic or people while you go full speed.
  • Make sure you take enough breaks between sprints and also the next session after this one.
  • If you run a lot of endurance sessions this one is a good change of pace. But if done to often it can negatively impact your stamina.

So what is the difference between this and the High-Intensity Interval Training?
Sprint interval is almost the same as a High-Intensity Interval Training (HIIT), the difference is that you will take longer breaks and decrease the time of running.

Just one of the many kinds of interval training.

Sprint interval training is not the only type of interval training. Read all about the other types:

  • Written by:
    Run Trainer

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