another question about running

[klirosi]

I have a 4 mile route that I run 1-2 times per week. It has 3 well spaced gradual inclines that get my heart rate into the 85% range or so (give or take - I don't have an hrm, but go on perceived exertion) for about a minute or two before levelling off. Then I pretty much stay at 70-75% throughout my run.

My question is this - do I consider this interval or steady state cardio?

I have always considered my running days to be my steady-state, intense cardio workouts, and use IMAX or BC as an interval workout and other step or kickbox as longer, more moderate cardio.

Does this sound accurate, or should I consider my running workouts to be more interval (because it does get very intense, just not for very long)? What kind of cardio do you runners consider your "hilly" runs to be?

Kerrie

 

[0 Push ups]

I consider it to be interval, but along with the hills, I will do short sprints as I run.

 

[dananmis22]

I would not consider this interval because you remain the the same zone - aerobic. Interval is pushing yourself into the anaerobic zone, about 92%, and alternating between that and aerobic.
Hope this helps!

 

[0 Push ups]

Interval training is a type of training technique that alternates bouts of high intensity work efforts followed by low intensity recovery periods.

Jogging followed by sprinting then back to Jogging would make it Interval training.

Running up a hill if you try to keep the same pace, then running down the hill, should be considered Interval training too.

Running on a flat track at an even pace would not.

 

[Mckmain]

Kerrie...Bill did make some valid points. Intervals for me running are when I get to 90% or higher of my Max heart Rate. You can do this on any kind of surface. For example when I just do interval training, I run in my neighborhood (most runners I know use a track) I warm up about 10 mins of easy running then sprint to get in my 90% zone (I wear a HR Monitor) stay there for 90 seconds, then jog and recover for 3 min. I repeat that 4-6 times depending on the distance I want to cover. I think what you are doing now is steady state cardio and is a good workout. For injury prevention you shouldn't train more than 2 or possibly 3 days in that 90% area and let your body recover 48 hours in between interval workouts. I believe not more than 10% of your total cardio time say in a week for being in that high 90% zone. A HR monitor is a good way to judge and they are fairly cheap ($50) for knowing exactly where you are. Just my 2 cents......Carole