Long race training INTERVALS PLAN
Long-distance training plans can be (whisper it) a bit dull if you’re used to a variety of paces and distances. So why not inject something new into your plan and keep things fresh. Step up, the intervals session…
Words and plan by: Laura Fountain
Strides are a form of interval training where you run over a short distance with a focus on your form, at about 8-out-of-10 effort
If you’re training for a long-distance event, intervals increase speed, strength and stamina
When runners think of interval training and speed workouts, they generally picture short fast reps on a running track, running as fast as you can for 400m and then collapsing into a heap unsure if you can do any more. For many of us this is, understandably, an offputting image.
The good news is that this sort of interval training isn’t the only sort. Interval training simply means running with a break; this means that if you’ve ever done a Couch to 5K plan, you’ve already done interval training and probably didn’t find it too scary. The even better news is that, if you are aiming for a longer-distance race, say a half marathon or a marathon, short, fast intervals aren’t the most beneficial to your training. Doing some longer and relatively slower reps are where it’s at for endurance runners.
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