If you want to progress in running, interval training remains a training strategy that should be put forward. Much more tiring, interval training is an activity that requires more intensity next to normal running.
Here is in a few lines everything you can know about this type of training and how you can practice it.
Discovering split training in the race
Interval training is an alternation between physical effort and rest time.
The term “interval training” (or intermittent work) is also used to designate it. It is important that you make a distinction between interval training and continuous work. In split, you will have to intersperse your recovery sequences.
Also, interval training comes in two forms. A distinction is thus made between the short split and the long split.
During a short interval training, your effort will be restricted in terms of time (between 10 s and 1 min) or distance (between 100 m and 400 m).
Long interval training, on the other hand, requires numerous sequences comprising several minutes or kilometres.
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What are the benefits of interval training?
Interval training has many benefits for those who practice it. Not only does it allow you to run faster, but it also makes it easier to learn and manage your different paces.
Embracing interval training gives you the ability to
better control your stroke changes. However, the best advantage of practicing interval training is that it allows you to work on your VMA, also called VO2max.
This is in fact the maximum volume of oxygen that your lungs are able to absorb. With this type of training, you work your cardio-respiratory system in its entirety and improve your breathing.
In the same way, the inspired air will be used more efficiently.
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The practice of fractional
As said before, there are different types of interval training that can help you vary your pace while playing on the development of your VMA.
30/30 short interval training
It includes several series of 30 seconds that you must perform at a fast pace and another 30 seconds performed while jogging. This is the type of split most adored by runners.
This short interval training session stands out as the most accessible for those who are just starting out or runners who practice just for fun.
During 30/30 interval training , you should maintain a pace around 100 to 107% of your MAS. If you want to practice an effective split session and optimal work on your VMA, make sure that your training is 18 minutes in total while integrating active recovery.
If you are a beginner for example, you can perform sets of 8 repetitions of 30-30. You will therefore have to run 30 seconds while being at 100% of your VMA and then jog for 30 seconds.
Thereafter, you will have to repeat this eight times. The runner will complete 3
minutes of walking before repeating the same exercise during a second or third series.

Long interval training
Here, the efforts are made on series that can extend up to 5,000 m. Your MAS percentage in this interval training variant remains lower (around 80 and 90%). If you are a competitor, know that the long splits are for you, especially to prepare for a half or a marathon.
These are threshold workouts that require intense and sustained effort, even approaching the anaerobic threshold. The effort is provided by making use of lactic acid instead of oxygen.
How do you find the ideal rhythm for interval training?
A useful and effective split session requires your overall exercise time to be above your continuous exercise capacity with the same intensity.
The hardest part of performing an interval workout is finding the perfect intensity of effort. To achieve this, you can use different indices such as your maximum aerobic speed.
Your work will thus focus on the percentage of VMA which represents the speed at which you will run when your breathing capacities are at their maximum.
Also, your heart rate remains a good point of reference and may be one of the criteria to consider. However, it does not provide enough details.
Some recommendations for those who would like to train for interval training
If you want to turn to interval training, it would be nice to have a GPS watch. The latter allows you to establish your sessions in an easier way.
You can therefore take note of your pace or the speed of the
race you are doing. Also, if you have the possibility, practice on an athletics track.
You will be able to take advantage of the distance markers. Interval training is therefore an exercise to be distinguished from classic running.
Being able to stand up in various forms, it is nevertheless advisable to take care not to practice it alone. Support is always nice to motivate yourself when the effort becomes more intense.