Interval training can help keep you motivated 9 May 2013 Share by email Page shared successfully Share again? An error has occurred on the server is currently unable to send your message. Please try again later. Please try again Your name * Please enter your name Your email address * Please enter your email Your email is invalid Friend's email address * Please enter your friend's email Your friend's email is invalid Add a message Share Cancel Tweet Buffer Murdoch University's Tim Fairchild provides an insight into interval training and how we can use this preparation method to keep motivated and improve our results. Ever wondered why that person keeps running past at top speed only to walk a few minutes later? Well, they may just be annoying, or, they could be doing interval training. Why? Training at high intensity is a critical part of training. It is critical because to become faster, you need to train your body how to run faster. Obviously running faster means you will not be able to run for the same amount of time. I therefore have two options; (i) decrease the total running time, or (ii) alternate between periods of fast and slow running- this is known as interval training. Is there a benefit to interval training? Absolutely. The short bouts of fast running are known to be beneficial for weight loss, improved mood, aerobic fitness (your body’s efficiency of using oxygen), processing blood sugars...the list of health benefits goes on. Is it also important for improving running speed? Yes. Whilst clocking up kilometres is important in the training program (longer distance runs), having some sessions at higher intensity is equally important. As running speed increases, you begin to rely on different systems to provide the energy required to allow the legs to move more quickly. So we need to get the body used to these different systems (they can be trained and improved). So lesson one, to become faster you must train faster; How? Incorporate interval training into your program (after a suitable warm-up): Try running 30 seconds –two minutes hard followed by 2-5 minutes easy running, or 2-5 minutes of hard running followed by two - eight minutes easy running. Repeat four - 10 times, the shorter the running duration the more often you repeat the cycle. Incorporate some shorter duration but hard runs. Short on time today? Do an out-and-back run, turn around at your usual spot, and then try to get home quicker.