Long runs and intervals in one day. Interval running: benefits and harms, program. Features of interval training
A running boom is sweeping the country. There are more and more interesting and high-quality competitions, the number of runners is growing every day. Those who just yesterday were jogging in the park are seized by a wave of excitement and ambition. Let the park athlete not yet have impressive speed, but the goal of running for the result has already been set, and therefore, it's time to start running training varied, efficient, smart.
In this article, coach running club"Second Wind" Oleg Babchin will talk about the main types running training used by runners to improve their performance.
1. Aerobic running
This is your foundation, the main exercise in improving the main quality of the marathon runner - endurance. In addition to physiological changes, due to a long run, there is also a psychological adjustment, an adaptation of consciousness that you can run a lot, easily and at a uniform pace. Let me remind you that the aerobic mode of operation is a mechanism for providing the body with energy with a sufficient supply of oxygen.
I divide aerobic running into 3 modes, each of which corresponds to a certain speed and pulse rate. If the speeds are different for everyone, then the pulse can be tied to a runner of any level. I propose not to build on specific numbers, but on the percentage of the maximum heart rate. So, your load levels can be as follows:
- recovery, pulse 70-75%
- supportive, pulse 75-80%
- developing, pulse 80-85%
The main contribution to your volume piggy bank should be maintenance and development running. Recovery running only speeds up the metabolic process and does little in terms of functional development. Therefore, if you want to run fast, you will have to work at a higher heart rate.
I remember how I ran my first, at that time incredible, 7 km. It took a long time to tune in, dragged a cassette player and headphones with me, it took so long to run, I thought. As a result, I went home at the 5th kilometer, I could not overcome myself. To date, running 10 km is not difficult for me, a short walk. So don't despair if things don't work out right away. Work, diligence, patience - and the result will come. When you feel that you have run enough on the easy mode, you can move on to the more acute phases of training.
2. Tempo run
Quite a serious tool to increase your adaptive capacity for a long run at high speed. main feature"tempo" - the maximum proximity to competitive conditions. The speed at which you need to run is at or slightly below the planned pace at the start. The length of the distance is slightly shorter than the expected main discipline. For example, you plan to take part in a 10 km run with an estimated result of 50 minutes. Then I would recommend doing a tempo run within 4-8 km at a speed of 5:00-5:20 min/km. Such training requires a minimum of physical fitness and mental toughness from the runner, and it should be done no more than once a week.
pros tempo run are that here you can clearly understand and realize whether you are moving in the right direction and at what level you are at the moment. With regular tempo runs, the main mechanisms of immunity to muscle acidification are worked out.
The disadvantages of the tempovik include the fact that you cannot weld a large volume on it. And how to run fast and a lot, we will consider the example of segments.
3. Cuts
This effective method to adapt the body to intensive running. But it works well only when you know the sense of proportion, and the minimum requirements for the conditions for such a workout are met. Segments are made in two formats:
interval running
It is a regulated form of running at various speeds. There are five components of interval running:
- distance length;
- speed;
- number of repetitions;
- duration;
- way of rest.
All this you must carefully think over in advance, analyze, tune in and, finally, complete the planned work. Example: 10 times 400 meters, the speed on each segment is 1:50, after 200 meters of easy running in 1:10.
During a workout, the length of the intervals, rest and speed can change. The basic principle interval training is a fairly intense run with insufficient recovery before each new fast segment. Thus, we learn to resist fatigue and work in any condition.
Repeat run
This is a simplified form of intervals, but only in terms of smaller changes in the components, and not the application of effort. Naturally, as with any lap work, you need to plan your workout ahead of time. Main difference between repetitive running and interval running consists in the fact that here, before the beginning of each segment, it is necessary to rest for a long time, but also work after such a rest should be proportional to the time spent on recovery.
When working on segments, the following preparatory steps should be performed:
- choose the best place for training, the ideal option is a stadium;
- have a good rest and tune in;
- do a good workout.
I would recommend split training for runners who already have some experience. After all, it requires endurance, the ability to endure, a sense of pace, and a stopwatch will not hurt you. How to move beginner runners, we will look at the example of the following training option.
4. Fartlek
In fact, this is a simplified form of segments. Originally it is a Swedish term, it is translated as "play of speeds". I call it "change". There is no strict regulation on the length of the segments, the number of repetitions, and this format is not at all picky about the conditions for holding. All you need is the desire to work lightly at hard intensity.
The meaning of this exercise is simple. You yourself, relying only on your feelings, perform an arbitrary number of accelerations, at any speed, and in the same way decide how much and how you should rest after the completed working segment. There are several advantages to this workout:
- informal approach;
- load adequacy;
- venue variability.
Additional feature fartlek is not such a small amount of training. It is unlikely that a couple of accelerations of 30 seconds with a short rest can be called a fartlek. Naturally, each runner has his own tasks and opportunities, but usually the total mileage in such a workout is at least a few kilometers.
5. OFP (general physical training)
From the first sports steps, young runners closely combine the running load with a wide range of general strengthening exercises. Only strong muscles, elastic ligaments, strong joints, flexibility, dexterity allow you to fully develop and successfully endure physical activity. Subsequently, this will help to endure all difficulties without negative consequences and avoid sports injuries.
Certainly, OFP for runners has its own bias. The main exercises are the development of the muscular corset, strengthening the foot, calf and thigh muscles. special attention deserves circuit continuous training complex. Now it has become fashionable to call crossfit. popular and effective exercises are a variety of jumps, jumps, lunges, throws of weights, work on barriers. hallmark in the general physical training of runners is that most of the exercises are performed dynamically, with relative ease and sharpness of movements. Lightness, grace, speed and strength are the key to a successful runner.
6. Sprint
This is a series of short accelerations with maximum speed. It is wrong to think that sprinting is only for sprinters. Accelerations are necessary for everyone, they allow you to polish your running technique, work out your muscles in detail and get an excellent signal to increase speed and strength. You can conduct such a workout by highlighting it in a separate segment, or you can arrange accelerations after an aerobic run.
Don't forget safety precautions! The faster the run, the longer the warm-up. Do not neglect stretching, give it enough time before revving up to the maximum.
Summing up, we can once again emphasize that running in a moderate mode is a key link in improving a runner on long distances. However, if you want to develop more actively, you must definitely delve into the study of other training methods, without which the full development and growth of results is impossible.
Of course, in order to streamline and paint all the components training process without a lot of experience. Choosing the optimal days of work and rest, determining the degree of load and finishing it on time is a talent honed over the years. The main thing is to find a balance between the intensity, volume and format of training. There can be no clear recommendations here, everyone has different potential and opportunities. The only recommendation that should be followed at any stage is to perform training with the full restoration of all body systems. Golden Rule, which my children's coach instilled in me, was imprinted in my head forever: "It's better not to finish it than to redo it."
Oleg Babchin, coach of the Second Wind running club
In the training program of professional athletes, there is always interval running and often more than one day a week. Is this method suitable for runners, and what qualities can be developed by including the so-called far fleck in the program? Therefore, before adding interval training to the program, it is necessary to understand the features and essence of this method.
What is interval running?
If we exclude the features of species and training programs, then interval running consists in alternating fast and slow pace in different parts of the distance. For example, the total distance will be 1000 meters. Throughout the distance there will be segments that are characterized by an increase in pace, and after a decrease, then up again.
Especially for the disclosure of this topic, he went for a run and arranged a far fleck for himself at a distance of 6000 meters. Now we will analyze what we did right, and where it is permissible to do otherwise without harming the effectiveness of the lesson.
As you can see the first kilometer pace was low. Trite because there was a process of working out or a warm-up. Somewhere I set up headphones, chose a playlist. In general, I worked out not only functionally, but also created conditions. On the first kilometer, there was a feeling that the forces would not end, but it was necessary to control the pace, especially at the beginning of the run.
The second kilometer was much faster than the first. After the result of 5.23 minutes, he accelerated to 4.59, having played 24 seconds. The third kilometer is 13 seconds faster than the second. On the fourth kilometer, I allowed myself to rest for a short section of the distance, losing 6 seconds to the previous 1000 meters. The fastest speed at 5 kilometers (4.31 minutes). The last kilometer +10 seconds to the previous one.
The training statistics showed that the pace changed quite a lot, which indicates the interval of the load. In general, different distances can be used - from 1000 meters to 10,000 and more. It all depends on the tasks and opportunities.
With the help of the above example, it becomes clear what is the peculiarity of running with intervals and how the training should take place. If you have any questions - ask in the comments. Perhaps you are not alone - and then we will fix it.
Types of interval running
The choice of the type of running is determined by the task set before the training. Each type allows you to train individual body systems, improving the result at a distance from a sprint to a marathon.
Interval sprinting allows you to develop special endurance for running the classic sprint distances of 100, 200 and 400 meters. It is carried out without the transition to walking. For example, an acceleration of 100 meters, then a slow run of 1-2 minutes (or a distance limit), after which the acceleration is repeated.
The tempo run that was used to give the example is to run a 1000-meter stretch with an improvement in the result. It is not necessary that each kilometer be faster than the previous one. It is important that the total improvement and deterioration of the result be in the direction of the first. Based on the example used, it turns out that in total the result improved by 58 seconds, and worsened by 16 seconds. This good result tempo run difference, in which it is permissible to reduce to 10 seconds. 
Change in intensity along the course
The repeated run consists in overcoming a distance of 1-5 or 10 kilometers at a maximum pace, in order to show a good result. The purpose of training is to consume a large number oxygen to create a high oxygen debt. This type of running is used to train anaerobic endurance. Effective for middle and long distance runners.
Benefits of interval running
Each run should be useful and it is pleasant to note the fact that running is able to develop the body and body in almost all directions. In the case of interval running, the benefits lie in several indicators at once.
- Increased calorie burning. The constant change of pace allows the body to panic, and it begins to expend more energy than it needs. As a result, half the calories are burned during the same run time.
- A good way to learn to maintain a high pace for as long as possible. Maintaining the pace is trained in two ways: segments and intervals. Both options are quite heavy, but equally effective.
- Simultaneously with tempo training, speed and speed-strength endurance develop.
- Gastrocnemius, femoral and gluteal muscles. Building in progress beautiful legs and figures.
- As the muscles grow subcutaneous fat on the contrary, it becomes smaller, which gives relief to the muscles of the press and legs.
- Metabolism is accelerated, which allows cells to renew themselves faster.
As an additional benefit, it is possible to highlight the removal of toxins through sweat and harmful substances from the lungs. You can get this benefit from every run.
Ragged run
Ragged running - the alternation of a moderate pace with a sharp increase in speed. After acceleration, the transition to the tempo level before acceleration takes place. The use of ragged running allows you to develop cardiovascular and respiratory system and also train endurance. Subsequently, it allows you to bring the pulse back to normal in a short period of time and recover much faster.
The famous athlete who used the ragged running tactics Gordon Pirie is the owner of 5 world records. He won competitions by exhausting opponents in the first meters of the distance. Setting a high pace from the start, he forced competitors to go into pursuit. After 200-400 meters of distance, he switched to a moderate pace and after a short time accelerated again. This style of running followed the course of the entire distance and the competitors eventually gave up, releasing Gordon Peary into the lead.
Using ragged running at medium distances is difficult and not for everyone. In addition, the constant use of such tactics leads to wear of the heart muscle. Such running belongs to the category of complex types for training and use. In Peary's case, he practiced the ragged run every workout.
For amateurs and those who want to try ragged running, I recommend using the following tactics: average pace 500 meters, acceleration 30-50 meters, repetition. Try to run, using the proposed tactics, 2000 meters and evaluate the degree of difficulty.
Interval training program
Considering the fact that there are three types of interval running: sprint, tempo and repetition, I propose a program for training interval sprint. This option is suitable in terms of variability and ease of use. You can change the workout according to your personal preferences and master the ragged run gradually.
| Warm-up (low pace) | 3-5 minutes |
| Acceleration | 60 seconds (acceleration 70% of maximum pace) |
| Average pace | 2 minutes |
| Acceleration | 60 seconds (75% of maximum pace) |
| Average pace | 2 minutes |
| Acceleration | 45 seconds (80% of maximum pace) |
| Average pace | 1-2 minutes |
| Acceleration | 45 seconds (90% of maximum pace) |
| Average pace | 1-2 minutes |
| Acceleration | 30 seconds (maximum pace) |
| Cooldown (slow run) | 5 minutes |
If the training is difficult or, on the contrary, too easy, you can change the conditions, find a comfortable pace and acceleration time. When you feel that you can run a tempo workout - start. Strive to improve regularly and remember that a downturn is followed by an upswing.
One of the most popular exercises that both professionals and beginners use in their training is interval running. This sport has a lot of undeniable advantages, the main of which are the development of endurance, maintaining an excellent sportswear and help to get rid of excess weight.
Before you start training, you need to learn how to run correctly - only in this case, classes will bring maximum benefit. Let's single out basic principles of classes , which will help improve physical fitness and lose extra pounds:
- Regularity. Interval running should be done no more than three times a week. Excessive workload with such an exercise is characteristic of beginners and leads to muscle strain. It is desirable to run at the same time of the day, which each person chooses for himself individually.
- Duration. Each workout should include 5 to 15 consecutive cycles, the duration of which can vary from five minutes to two hours. Please note - to warm up the muscles, before the start of the main lesson, you need to do a general warm-up.
- Nutrition. You can run after two hours after eating. You can't work out on an empty stomach. It is necessary to exclude from the daily diet any sweet and carbonated drinks, drink clean water at least two liters per day.
- mood. For greater endurance and increased focus on the exercise, it is recommended to run to the rhythm of positive music. For tone, you need to take a contrast shower after each workout.
- Regularity. Running should not be too fast - in this case, it will not only not bring moral pleasure, but also bring a minimum of benefit. The main criterion for checking the correct speed of running is breathing. Perfect Rhythm- for the first two steps, inhale through the nose, and for the next three - exhale through the mouth. If breathing becomes erratic, you should gradually reduce the speed.
Experts recommend that beginners devote morning hours to interval running. This is due to the fact that running in the morning reduces the likelihood of overeating during the day. In its turn, evening jogging lead to arousal nervous system, which can result in sleep problems and increase the chance of overeating the next day.
- excessive excess weight;
- cardiovascular diseases;
- diseases associated with gynecology;
- problems with the musculoskeletal system;
- injuries of the spine or joints of an acute form;
- flat feet;
- phlebeurysm;
- viral diseases.
If during interval running the general state of health has deteriorated significantly, it is necessary to undergo an examination with a doctor.
Complex training
In case of questions and doubts, it is recommended to ask for help in compiling individual lessons to a qualified trainer. A well-designed training program will help you achieve maximum results.
- do a warm-up and carry out a ten-minute run at a comfortable pace;
- the main workout consists of alternating half-minute sprints and a two-minute rest between them. At a given pace, you need to practice 20 minutes.
- another ten minutes of running at a comfortable pace.
- First day. After mandatory warm-up you should alternate a fast run for a distance of 200 meters with a three-minute jog at a slow pace. The lesson includes at least ten intervals.
- Second day. To begin with a warm-up, after which there is an alternation fast run 800 meters and a three-minute rest. It is necessary to perform from four intervals.
- The third day. Warm-up followed by five alternating intervals between 600m fast and 400m slow.
It should not be forgotten that, regardless of the choice of an individual set of exercises, any workout should end with a calm run, lasting at least two minutes and restoring normal breathing with slow walking.
At regular performance described interval running for weight loss, you can lose up to 2 kg of excess weight, without fear of returning them back. If, along with training, introduce foods into the daily diet proper nutrition, excluding junk food, the weekly weight lost reaches 4 kg. You should eat in small portions so that after eating there is a small feeling of hunger.
In addition to weight loss, these workouts promote muscle development, improve skin condition and have a general strengthening effect on the body as a whole.
Please note that the effectiveness of training directly depends on the full daily sleep. The choice of a place for training is also important - you can train indoors on a treadmill.
Such training has its advantages:
- You can fully control the running process, since the simulator comes with a heart rate monitor, a chronometer and an important speed sensor.
- The lesson is held at any convenient time and does not depend on weather conditions.
Cons of such activities:
- Often there are problems with well-being during training. The reason lies in the lack of oxygen and poor ventilation of the room.
- If the run is set incorrectly, there is a chance to fall off the track and get injured. tall people experience inconvenience on this simulator due to its shortness.
Athletes recommend giving preference to parks, as this area is saturated clean air necessary human body at runtime physical activity. Shoes should be slightly loose and comfortable - this will help avoid joint problems.
While running, you should choose the right stride length - the feet should touch the ground directly under the body, otherwise, the step should be increased or decreased.
Table of individual training
In order for interval running to bring a positive effect on weight loss, it is important to draw up an individual training table and steadily adhere to it. These tables, depending on the complexity, are divided into three types - for beginners, medium load and professional course.
Consider in more detail an example of one of the types of training:
In order to avoid overstrain and muscle problems, the increase in physical activity should occur gradually. It is important to strictly adhere to the drawn up training plan until the moment when doing the exercises becomes a habit.
The main difference between the types of workouts designed for beginners and professionals is that the intervals of intense running are getting longer, while the rest periods are significantly reduced.
A well-designed training course that takes into account the individual characteristics of the individual and is performed systematically, as well as a balanced diet, will help you lose weight quickly and with pleasure.
Running is an accessible sport that allows you to short term shed extra pounds and tighten the figure. Moreover, for this you do not even need to use special equipment and additional equipment. But with the usual rhythm and the same daily distance, the body ceases to perceive these actions as a load. Therefore, such physical activity no longer brings the expected effect. If you are a fan of cardio training, then try interval running for weight loss, the program can perfectly diversify your sports activities.
Interval running for weight loss
The table of such activities differs from ordinary runs by alternating an accelerated and calm pace. There are several types of interval training programs.:
- Repeat run. Ideal for long distances. The pace of running can be any, it alternates with rest, during this period the body must have time to fully recover.
- Interval sprint. Perhaps the most common option. Suitable for people with excellent physical shape. First, there is a run at an accelerated pace (the limit of your capabilities), then it is replaced by a light jog, almost walking along the path. And so you need to repeat the cycle several times.
- Fartlek. Suitable for lovers. With such an interval run, there is no program as such. You can run at absolutely any pace, accelerate at will, rest when you need it. And the number of intervals does not play a significant role here. Suitable for purposeful and disciplined people who really want to burn fat through regular running.
- Tempo run. Ideal for short distances. The pace is increasing: each subsequent section must be overcome faster. Suitable for athletes to practice certain skills, which include increasing running speed and developing endurance.
But it is worth remembering the limit of human capabilities. In the case of interval running, this is the speed at which your heart rate will be up to 85 percent of your heart rate. The frequency of contractions can be calculated using a simple scheme: subtract the age of the runner from 220. The increase in heart rate must be short-term.
If you decide to exercise regularly, then buy a heart rate monitor, as well as sports bracelet, which will constantly monitor the state of your body. Thanks to fitness trackers, it is very easy to monitor changes in your body, it can also measure the pulse during exercise. But still it is worth remembering that such devices may not provide completely accurate information.
Benefits of interval running
Of course, such a run has a lot of advantages, it is not for nothing that it is referred to as the best workouts. Many have already experienced the benefits of interval training for themselves, putting their figure in order in a short time and for the benefit of the body. Therefore, the benefits are undeniable:
Training program
It should be compiled depending on the degree of your preparation and the goal that you want to achieve. You must decide for yourself how much you can run at an accelerated pace, as well as how much you need to recuperate. At first, it is better for beginners to turn to schemes that have already been tested in practice by others who want to lose weight.
To get started, make yourself an individual training table, indicating the length of the distances and time intervals. Enter here information about your body during training: what was the pulse. This is very important if you are practicing these exercises for weight loss. This way you can judge your progress. The result in the form of weight loss will be achieved only from gradually changed loads - all this needs to be recorded in your table!
Consider standard schemes with which you can start losing weight. In the first options, the time for jogging and with acceleration is indicated. The intervals should be repeated so that the speed run lasts at least fifteen minutes, but no more than half an hour. In the latest diagrams, the length of the distances is indicated - these are options for those who do not like to look at their watches and already know how many meters they have overcome.
But do not forget that classes should begin with a warm-up of all muscle groups - this rule applies to all workouts. Warming up the muscles before the upcoming loads is very important. Always start running with normal walking, and you need to finish classes at a moderate pace so as not to abruptly cut off the load on the muscles.
- The simplest workout is suitable for those who are just trying to get acquainted with interval training. But at the same time, a certain physical training should already be. Jogging is combined with acceleration. Cycle one: 1 minute - 2 minutes.
- Suitable for people with excellent physical shape. Not suitable for amateur athletes. Jogging alternates again with acceleration. There are five cycles: it starts from 1 minute - 2 minutes, then it rises twice for a minute, and the last two cycles go down.
- Fast walking - jogging - acceleration. Cycle one: 150 meters - 150 - 150. This scheme will appeal to beginners, it is very simple.
- Jogging - average pace - acceleration. Cycle one: 100 meters - 100 - 100. Suitable for those who want to work on their speed.
Of course, interval running is no exception in terms of rules and recommendations that should be followed in order to maximize the benefits of training:
Contraindications to exercise
This won't suit everyone. After all, the load on the body is very large, especially if you try to increase their effectiveness with the number of classes. Contraindications include the following:
- flat feet;
- overweight;
- diseases of the genital organs and the cardiovascular system;
- acute viral infections;
- diseases and injuries of the spine in acute or chronic form.
If at least some of the contraindications apply to you, then refuse this type of activity.! In pursuit of harmony, you should never harm your body, because the harm can be irreparable.
Remember that sports should not exhaust you - they should bring pleasure from the knowledge that it is good for you and you will soon notice positive results. Therefore, decide for yourself how much you run and how, taking into account the capabilities of your body. If it’s difficult for you to create a program for yourself on your own, you can ask a trainer for help in the fitness room - they will pick you up there. individual program which will suit you.
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