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Beginner’s Guide To Interval Training For Runners

Get race fit while getting plenty of brow-mopping down-time. Our beginner's guide to interval training is essential stuff for runners

Interval training can be particularly beneficial for those getting into a new sport as it involves plenty of rest periods, which are especially welcome for gasping, achy-legged beginners.

If you think that training for an upcoming 5k simply involves hitting the streets for hours on end, you’re perhaps in for a pleasant surprise.

  • An interval training workout means combining bouts of high-intensity running with alternating periods of rest or slower running
  • Intervals help you increase your speed over a longer distance
  • Runners World says that interval training improves running form and economy, endurance, mind-body coordination, motivation, and fat-burning
  • According to the NHS, there is growing evidence to support that interval training might be as effective, if not more so, than longer, moderate-intensity aerobic workouts. Researchers at McMaster University in Canada found that three 20-minute sessions of interval training a week provided the same benefits as 10 hours of steady exercise over a two-week period.

Take a look a these beginner’s video guides to interval training and find out how to get race-fit while still getting lots of catch-your-breath time.

First up, triathlon coach Stephanie Coburn explains the basics and benefits of interval training for runners. It’s all about the burn – how to help your body adapt to the feeling of lactic acid and help your body metabolise that lactic acid a little better so it starts to flush it out at a quicker speed eventually enabling you to run faster for longer.

Increase Speed with Interval Training/Running by Howcast


If you don’t fancy getting cold and wet outside, this simple treadmill workout from Adrian Bryant is designed to burn maximum fat in the minimum time, and according to the trainer, in the video, to help you look good naked. It’s all about repeating short bursts of intense running with plenty of rests or intervals in between.┬áTen seconds of running, ten seconds resting. And repeat. Pro cool-guy tip: you can follow the workout on your smartphone.

Treadmill Running Interval Workout For Weight Loss by Adrian Bryant


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