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Interval training

Author: BADWOLF Rank: Emerald Poster Location: Melbourne
Date: 11:40am WST, July 28th 2007

Has anyone tried interval training with your running? I was wondering if it works well, and if anyone could reccommend any running music that can go with it.

BW

Intelligence is alcohol soluble.

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Interval training

Author: KNODDIE Rank: Sapphire Poster Location: Perth
Date: 12:04pm WST, July 28th 2007

Yes I have an intervals session every two weeks. Currently 3 x 1600 with 800m jogs in between. They work, they hurt, they make my Thursday mornings miserable. Personally I listen to the Angels for my intervals, but that may not suit you at all.

See http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm to work out the goal times of your intervals.

Rob

SW 104kg (12.11.06)
CW 81.2
GW 83kg (Achieved 22.4.07)
Goals: Rottnest Full Marathon Oct 07.
It's The End Of The World As We Know It (And I Feel Fine)
http://www.c25k.com

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Interval training
Author: STELLABELLA Rank: Emerald Poster Location: Balmain, NSW Date: 12:35pm WST, July 28th 2007
That site looks interesting Rob - accurate enough too. EG. I did the Run to the G in about 35 mins (that was 5km) This site says based on that I should run 10km in 1:12:42... well the 9.4 I did in 1:10:22... it's not too much of a stretch to think I could do the remaining 600m in about 2 and a half mins. AND it puts me at 5:57 over 1km... and when I calibrated my shoe pod thing this morning I came up with 5:44 over the same distance...so thats 13 seconds diff.... Might book mark that one Oh and Rob - when you say 3x 1600 with 800m jogs in between what are you doing in the 1600 part (probably a dumb question) - running flat out? As in sprinting? Yeep! Stella H: 172cm SW: 90.5kg (01.01.07) CW: 75.1kg (27.07.07) MG 74kg (healthy BMI!) GW : 65kg "I'm gonna be 'bootylicious' and stay that way goddamnit!"
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Interval training

Author: KNODDIE, CalorieKing.com.au
Date: 2:02pm WST, July 28th 2007

Not quite flat out like sprinting Stella, but my fastest runining pace, it's hard to explain. Sort of like top speed in fourth gear, without bringing her back into third.

Rob

SW 104kg (12.11.06)
CW 81.2
GW 83kg (Achieved 22.4.07)
Goals: Rottnest Full Marathon Oct 07.
It's The End Of The World As We Know It (And I Feel Fine)
http://www.c25k.com

Last edited: 2:15pm WST, July 28th 2007.
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Interval training

Author: BADWOLF Rank: Emerald Poster Location: Melbourne
Date: 9:32am WST, July 30th 2007

That's a really interesting site, Rob. Thanks for that, I think I'll have a go at doing that.

The kind of intervals I was looking at is slightly different. There has been some talk about this 8second/12 second thing, where you flat out sprint for 8 seconds, and then walk for 12 seconds. It's supposed to be a great way of burning extra calories. The studies were based on stationary exercise bikes.

Do you know antyhing about applying that to running?

BW

Intelligence is alcohol soluble.

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Interval training

Author: SPEEDGAL47 Rank: Diamond Poster Location: Perth
Date: 12:57pm WST, July 30th 2007

With running the types of intervals you do are dependent on the race you are aiming for - in general. You wouldn't do intervals shorter than aboyut 200 m most times and often up to 1 km. And often a mix of them in one session. So you might pyramid and do 4 x 200, 4 x 400, 4 x 200 or whatever. Or as Rob did - 6-8 x 1 km or longer.

Most people will say they tend to cut up their legs more when they start doing intervals. But no more than about 10% of your total weekly mileage should be intervals. Its too intense and you would go backwards.

CW 59.5 kg
GW 57 kg

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Interval training

Author: ACRA Rank: Sapphire Poster
Date: 4:26pm WST, July 30th 2007

I downloaded Craig Mottram's 'Increase your Endurance' podcast from the Apple Itunes store. He talks you through a session of a 10 min warm up, and then (from memory), 4 min intervals with 3 min cooldowns in between. It finishes with a 10 min cooldown, and goes for about 40min all up. I like how I don't have to think or worry about the timing - I just do what Craig tells me too! It did cost $17, but good to have it as another 'tool' in the work-out kitbag.

Alternatively, you could set up a playlist that intersperses short, fast songs with slower songs, and do some interval training that way.

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