So, to compensate, I started to alternate between long distance endurance runs and interval trainings.
Now then, google up interval training, and you can see lots of results, benefits etc. 1:1 work:rest cycle. Afterburn lasts longer, makes you leaner instead of just skinnier, boost your VO2 max, metabolism increases overall, running performance increases... the list goes on.
The fun stuff about intervals is this: it's flexible. For example, you can be doing a 6x400m interval today, but next time, you could change it up to a 12x200m. Or you could alternate it. I call that the "mix it up".
So today, I shall introduce to you something I did today that tested my limits out. Now, I am not expert, but intervals can be dangerous and are advised not to be done more than twice per week unless you wish to risk it.
My "Mix It Up" Intervals:
- 5 min warm up run
- 400m sprint -> Rest (Work time minus 30 seconds)
- 200m sprint -> Rest (Work time minus 10 seconds)
- 200m sprint -> Rest (Work time minus 5 seconds)
- 400m sprint -> Rest (Work time minus 30 seconds)
- 200m sprint -> Rest (Work time minus 10 seconds)
- 200m sprint -> Rest (Work time minus 5 seconds)
- 400m sprint -> Rest (Work time minus 30 seconds)
- 200m sprint -> Rest (Work time minus 10 seconds)
- 200m sprint -> Rest (Work time minus 5 seconds)
- 400m sprint -> Rest (Equal to work time)
- 400m sprint
- 5 min warm down run
This will guarantee a full workout of your heart and lungs, and will not bore you due to it not being, well, standard. Bear in mind to hydrate yourselves before and after the workout, and also, warm up and stretch well before any intensive training sessions like the one above.
Hope you have a fun time with what I offered. :)
