5 oktober 2011 kl 23:24
You can add interval training as first slowly once per week for the first few weeks moving up to twice per week after you feel comfortable running faster. I would also suggest that you begin factoring in interval training after an easy jog/run and warm up properly so you don't cause any injury/damage with the start of faster running. Interval training is great fun, and you'll notice big improvements if its your first time using them.
I would say the difference with interval training for speed and interval training for longer distances would be the length of run, and also length of rest.
If you're training for distance then you'll want short recovery period and longer interval as above but you'll also get a great benefit from running lots of 400m repetitions with a short recovery as you'll develop an increased VO2 max, as well as recruiting extra leg muscle strength for speed.
5 x 1000m with 2 minutes recovery in between repetitions.
2 x 5 minutes, 2 x 3minutes, 2 x 2minutes. (1 minute rest in between)
12 x 400m, with 200m jog recovery (60-90 seconds)
3 sets of (3 x 800m). 90 seconds between repetitions, 3 minutes between each set.
5 min, 3 min, 1 min, 5 min, 3 min, 1 min (1 minute between each rep)
I hope it helps! :) (Sorry for the English)
