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Advice re Interval Training

  • 04-04-2011 11:44pm
    #1
    kraggy
    Closed Accounts Posts: 6,414 ✭✭✭


    Hi folks.

    Been doing medium to long distance running outside and on treadmills for the last few months but not losing the belly.

    So, I'm fit, but not losing fat so have decided that Intervals is the way to go.

    Was wondering what is the correct ratio between High Intensity and Rest? Have tried to read loads of stuff but am bamboozled by conflicting information.

    My main purpose is to lose fat.

    Could someone devise me a programme?

    To give you an idea of my fitness:

    Last time on a treadmill, a few weeks ago, I was able to run for over 60 mins at an average speed of 11.5km/h. I could finish as high as 17km/h, sustained for 1 minute at the end of an hour at 11.5km/h.

    Also, did the Galway Bay Half Marathon last November in a time of 1h 37 mins. (Not quite as fit as that now but could get back to that in a couple of weeks).

    I'm just giving the above info to give ye an idea of my level so that you can advise me best as ye can.

    And I know diet is super-important. I'm working on that as we speak.

    So in summary,

    what should the ratio be between High Intensity and Rest?

    and, what times should I be starting with given my fitness level above    .

    Thanks for reading.


Comments

  • #2
    TommyKnocker
    Registered Users, Registered Users 2 Posts: 3,829 ✭✭✭TommyKnocker


    What si your daily diet like? To drop body fat you will need to have a good clean diet 85%-90% of the time along with your training. Distance runners usually have high carb diets, which may not be best for your goal of dropping body fat.

    Post up a typical days food intake in as much detail as possible for the knowledgeable folks here to critique. Include everything that passes your lips.

    i.e. If you take 200ml of milk and 3 tea spns of sugar in your tea, it's no good writing "A mug of tea" as you would be consuming calories you are not listing.


  • #3
    RobAMerc
    Registered Users, Registered Users 2 Posts: 5,863 ✭✭✭RobAMerc


    +1 on the diet for fat loss. I spent hours and hours running and cycling, doing circuits, and intervals for best part of 3 years and it really wasn't till I realised my diet was the issue did I noticeably lose any weight.
    I also think that once I coupled it with resistance training it really took off - I'm not hugely different on the scales now - down just over 2.5 stone, but my body composition is vastly superior to what it was - 6+ inches off the waste ( although no where near good enough )


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