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» Intermediate 5K

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Day 030 - Interval (IN) Training

10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

TODAY, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY. Intervals are recurrent periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if the entire workout was done at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your bodies anaerobic threshold or AT. For a detailed description of IN training and AT, see advanced training books for endurance athletes. For this particular run workout, find a track, warm-up for 10 minutes with easy to moderate running. Do a set of 400m (one lap) intervals with 30 seconds rest (easy walking) between each lap. Repeat for 20 minutes. Cool-down for 10 minutes with some easy walking and jogging.