Interval Training
Interval training during cardio is a great way to mix up your regular routine and burn more calories. Interval training can also help you drop significant time in your races. The most important aspect of your interval training is heart rate. Make sure that during your easy bouts you are letting your heart rate drop significantly. On the easy interval, heart rate should be around 60% of max heart rate. During the hard intervals, heart rate should be around 65-80% of max heart rate (220-age). Add interval workouts to your regular cardio routine 2-3 times/week.
A few simple interval routines:
-Warm up 10 minutes. Run 1 min hard followed by 1 min easy. Repeat your 1 hard 1 easy 10-15 times. Cool down 10 minutes.
-Warm up 10 minutes. Run 2 min hard followed by 3 min easy. Repeat 2 hard 3 easy 5 times. Cool down 10 minutes
-Warm up 10 minutes. Run 5 min hard followed by 5 min easy. Repeat 2-3 times. Cool down 10 minutes
-Warm up 10 minutes. Run 10 min hard followed by 1 min easy. Repeat 2 times. Cool down 10 minutes.
Erin Marston
Denver Athletic Club
Running Coach
