INTERVAL TRAINING FOR BUILDING SPEED FOR 5K, 10K, HALF MARATHON, MARATHON AND 1500 METERS & 1600 M

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3 жыл бұрын

Interval Training or Repetition workout is one of the best workout for improving speed in Long Distance and Middle Distance Running like 800 meters, 1500m, 5K, 10K, Half Marathon and the Marathon. In this workout, runners run 10-15 repetitions of distances like 400 meters, 1km, 1600 meters, 2km etc with rest period in between of 45-60 seconds. Interval training is considered as the king of speed workouts since it trains our body to handle the speed endurance of long race and also builds speed in the shortest manner possible.
IN THE LAST FEW VIDEOS on my channel FitnessForever, I have shown about How Elite Runners like Eliud Kipchoge, Kenenisa Bekele Indian Elite Runners like Nitendra Rawat, Gopi T and Kheta Ram build a strong base for 3-4 months during the foundation phase with mostly slow running everyday and strength training twice or thrice in a week. As per the periodisation principle of Long Distance and Marathon Training the first phase is known as Base and Foundation Phase which lasts for 3-4 months. For beginners this foundation phase can last for 6-12 months. The second phase is known as speed phase or peak phase which lasts for 45-60 days before race day.
If you have built a strong base with mostly slow running during the past 3-4 months, its time now to slowly move onto the second phase of Long Distance Training i.e the speed phase. The weekly schedule of workouts will remain the same in the speed phase like in foundation phase except that we will be adding two or three speed workouts to our weekly schedule. One of those speed workouts is called Interval Training which is considered as the best workout and all the world’s best runners like Mo Farah, Eliud Kipchoge, Kenenisa Bekele and Avinash Sable etc improve their speed with Interval Training as the main workout.
Today, I am doing interval training comprising of 10 repetitions of 400 meters with timing of 76 seconds for each rep and I will share with you six pro tips on How to do interval training like elite runners for improving your race timing, marathon timing, 1600 meters timing or any middle or long distance race.
First, Do proper warm up for atleast 20 minutes before starting the Interval Training with dynamic stretching, slow jogging and 5-6 strides. Doing Strides before Interval Training is extremely necessary because it elevates our heart rate and makes us ready physically & mentally for the High Intensity speed workout. Without proper warm up it is impossible to do interval training. Watch my videos on Dynamic Stretching and strides for more details -
• STRIDES FOR LONG DISTA...
• BEST DYNAMIC STRETCHIN...
Second, Gradually increase the speed & intensity of your Interval training every week as per your fitness level. To give my example, before progressing to today’s workout of 76 seconds for every 400 meter rep, my first 400 m workout in the last week was of 80 seconds. By gradually increasing the speed every week, my goal is to cover 10 repetitions of 400 meters in 64 seconds each a week before the Tata Mumbai Marathon. If your previous best timing for 10k is 60 minutes below are some of the progressions of 400 meter repetitions you can add to your interval training every week -
1st week - 2 min 10 seconds
2nd - 2 mins
3rd - 1.50 mins
4th - 1.40 mins
5th - 1.30
Third point is about How much rest period should be there between every repetition? 45 to 60 seconds rest is ideal in between every repetition. Some runners may need additional rest time since their Heart Rate does not come down to normal levels within a minute. IN that case you can take a rest of 90 to 120 seconds. Do not sit or lie down in between repetitions. Keep walking or slow jogging.
Fourth, if you are new to Interval Training do only few repetitions for the first time. It’s prudent to start with 5-6 repetitions and gradually increase to 12 repetitions as you progress. Elite Runners do around 20-25 repetitions.
Fifth, Do proper cool down after interval training by slow jogging for approximately 20 minutes to start your recovery process. You can watch my video on how to do cooling down after workout for more details -
• BEST COOLING DOWN & ST...
Last but the most important point, Interval Training is one of the toughest workout which taxes you physically as well as mentally. Therefore, it is advisable to do only one or two interval training workout every week. All the tips given in this video are meant to make your Interval Training less painful without injuries. If you do it in the right way, Interval Training is the no. 1 workout for building speed in the fastest manner possible
You can also try 1km repetitions instead of 400 meters in interval training. 200 meters reps instead of strides of 100 meters is another best interval training workout for building speed especially for middle distance running.
In the next video we will cover about another important speed workout called Tempo Runs or Pace Running.

Пікірлер: 49

@otulemoses1715 Жыл бұрын

How can I make my knees to move faster,and besides I don't have a daily coach to guide me so how can you help me to increase on my speed, strength and endurance. Thanks.

@pachecomaratonista8620 3 жыл бұрын

Show 👏👏👏👏👏👏👏👏

@ritesh3951 3 жыл бұрын

1600 me off season program

@funwithcalisthenics 3 жыл бұрын

That’s a great video. Well done!

@dr.mohamedaitnouh4501

Can you tell me which training intervals you do for a half marathon runner who has 1 h 10 min and needs to to run same time which means 3 min 20 s per kilometer? Thanks!

@BaoFit 3 жыл бұрын

well done! i decided to add running after my workout at the gym...starting slow...but it's a start! your channel is inspiring me to be a better runner!