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What Are The Best Interval Training Programs ?

  • 17-12-2007 2:02am
    #1
    pacman murphy
    Closed Accounts Posts: 48 ✭


    For the past couple of weeks I've been following these two programs on a three day a week basis

    Program #1

    1 mile warm up
    2 x 800m sprints 1 min break
    4 x 400m sprints 1 min break
    4 x 200m sprints 30 sec break

    800m warm down


Comments

  • #2
    pacman murphy
    Closed Accounts Posts: 48 ✭pacman murphy


    Program #2

    1 mile warm up

    6 x 600m 1 min break

    800m warm down


  • #3
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    What's the best interval training program? Best for what?

    Looking at your work to rest ratios on the intervals I would imagine you are being somewhat counterproductive/inefficient.

    I would doubt that your 1 minute rest between 800m sprints is sufficient to produce a decent performance on subsequent sprints. Are you recording your times on the 800m or just doing them.

    To give you a rough and ready calculation on the rest would be to wait until your heart rate has dropped to 120bpm before recommencing the sprint.


  • #4
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    I agree, elite middle distance runners wouldn't survive on those recoveries, outside of a heavy lower quality winter session maybe. Those sessions are more like a tempo session or even fartlek.

    With only 30-60 secs recovery you can't be going at any decent pace at all and the purpose of using intervals is to be running at a pace and distance that the body may not be able to handle normally, eg, completing 3k of intervals on the track at 1500m pace.

    PS: You'd be some athlete if you can sprint for 800m or even 400m for that matter:D, its probably not physically possible to do it


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