5 Fast Interval Training Tips for Fun Runs

5_fast_interval_training_tips_for_funr_uns

Fitness Tips:

5 Fast Interval Training Tips for Fun Runs

There is no mistaking intervals are fantastic for fitness, but have you thought about the benefits to the pace and time for your next fun run? Or even just the benefits to your overall general health?

Here are my 5 fast interval training tips to get you the time, fitness and health you want:


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1. Intervals will get you Running Quicker for Longer

This is the reason we train for any fun run, half-marathon/marathon program, right? Even if you're a sprinter you train to run faster for longer, so that on race day you end up with a time that you're well satisfied with at the finish line.

Intervals of short, sharp bursts of energy at a quicker pace than your race pace, will train your heart, lungs and legs to adjust to this new level of pace and fitness for longer.


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2. Intervals get you Fitter Quicker (V02-Max)

V02-max in short, is the measured velocity of maximum oxygen up-take. So how does this relate to interval training?

At increased levels of oxygen up-take in training, you will train your heart and lungs to carry more oxygen to muscles, at a more efficient rate which means you will get fitter quicker.

Runner 60:30 Intervals
Runner 60:30 Intervals

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3. Intervals Burn Calories for Hours

Short, sharp burst of energy at higher intensity will burn more calories during the actual workout. That's the good news... So here comes the great news!

Because intervals work you at intensity, rep after rep over time for up to 20-minutes, this will send your metabolism into overdrive. This means your heart rate and metabolism will be higher for hours post the session, to burn more calories and fats to recover you and bring your metabolism back to 'normal' leaving you fitter.


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4. Intervals are Great for Your Health:

People who regularly participate in interval-type training for running or High Intensity Interval Training (HIIT)... the 'non-running' version of interval training, have healthier hearts, lungs and blood pressure.

By regularly training these organs into fitness, and the muscles surrounding them to help regulate their output, they respond with better output at a resting rate. This means that in everyday life you will have a fitter, healthier heart, lungs and blood pressure.
All my 20-minute workouts are based on HIIT type intervals for at home, the park, gym or intervals for fun runs.


5. What Type of Intervals Should I be Doing?

Interval efforts beginning with 60 seconds of intensity are a great place to start your training. Depending on what you are training for, increase your intervals to 3-5-minutes of intensity, at faster than your race pace, so your fitness and race day pace comes quicker.

This should also be coupled up with regular periods of active rest and recovery.

Runner Revolution
Runner Revolution

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