Interval Run

[xschwarz]

I've noticed Cathe has periodically incorporated "interval run" in her rotations. I searched the archives for a previous thread to see what Cathe considered an IR, but came up with zippo...

What do some of you runners consider an interval run?

I am thinking of a 1 mile run leading to a 100 yard steep incline hill, sprinting up, jogging back down and repeating 5-7 times (or the equivalent of 20 minutes).

X

 

[tina72382]

Yes, or even simpler: get your Heartrate up to near max, then drop back down, then pick it up again. I think that would be the kind of intervals to do.

 

[pink_fortitude]

When I do an interval run, I usually allow myself at least seven minutes to warm up at a moderate pace. Then I will run as hard and as fast as I can for one minute and then walk quickly for one minute followed by jogging at a comfortable pace for one to two minutes and then do the whole cycle again at least six times before I cool down.

Interval training is going between your aerobic and anaerobic states. You want to make sure that you allow your heart rate to come back down to aerobic state for an ample amount of time before you bring it back to anaerobic, so if you have a heart rate monitor that will really help. Anaerobic is above 92% MHR and aerobic you want to keep 65-85% MHR. You can also gauge by how out of breath you feel during an. and a. cycles. Wether you go up a hill or not isn't really that crucial, as long as you get your heart rate where it needs to be.

Hope that wasn't TMI!

Missy

 

[gidget1978]

I think anything that gets your heart rate up will be considered an interval run.This is what I do and unfortunately my threadmill doesn't have incline:-(
I don 30 min steady pace
Then .10 @ 5.5 miles per hour
.10 @ 6.5 miles per hour
.5 @ 8.5 miles per hour
I repeat this 3 more times = 1 mile

Then .10 @ 5 mph
.10 @ 5.5 mph
.10 @ 6.5 mph
.10 @ 7.0 mph
.10 @ 8.0
repeat again = 1 mile

Then .5 @ a walking pace
.5 @ 6.0 mph
.10 @ however fast I can go (sometimes if I can last longer I will keep running super fast)
repeat 4 more x = 1 mile

Thats how I usually get my 6 mile run in.Its pretty easy to make up intervals once you get into it.Sometimes I will go up .5 of a mile and then come back down .5 of a mile

Lori

 

[Krisztina]

Somebody else asked this question on the rotation forum and here is Cathe's answer:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=4226&mesg_id=4226&page=#4245

I hope this helps

Krisztina

http://www.3fatchicks.com/weight-tracker/img/bar-steps/slider-lion/lb/0/15/8/.png[/img][/url]

 

[R_A_C_H]

My favorite is warm up 5 mph @ 12 minutes
6 mph x 1 minute
5-5.5 mph x 2 minute recovery
repeat x 6
easy 10 minutes @ 5 mph
----------------
40 minutes

 

[Mckmain]

What I do for intervals I got from Runner's World if you weren't using a track. I warm up for about a mile, go hard for 90 seconds, then jog for 3 minutes and repreat that 5 or 6 times, depending on the distance I want to cover on that day......Carole

 

[Dani53]

Hey X! I absolutely love Cardio Coach!! I recently got into it when I purchased my treadmill.

You can check out the website at www.cardiocoach.com and read all about it. There is even a free download for the volume 2 version. Can't beat free! It is definitely what you are looking for, and then some. The time flies by, and you have completed a high intensity interval training session.

Any other questions, feel free to email me. If not, as I said before, you can try it out for free....and you do not need a treadmill to do it but it sure makes mine even more fun.