Introduction  |
|
|
|
|
· |
Interval training exist from faster pieces which are
varied by a pause (walk or dribble) which are pass actively. |
|
|
|
|
· |
The mentioned % are percentages of the anaerobic threshold. |
|
|
|
|
· |
The anaerobic threshold is approximately equal to: 220-age-15. Another method
is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
For more information: Training with a heart rate monitor.
|
|
|
|
|
· |
There is not really a special interval program for each race distance. Well,
you can take into account the distance: do by the 10 km
a little more emphasis on shorter interval and the 42 km longer.
This allows you do for a 10 km race more 1000m (so that you can race pace to
good) interval and for the 21 km more in 2000m. Also important is that you make for much
variety. Do, for example, the 3 x 2000m one week and the week thereafter 10 x
400m. |
|
|
|
|
· |
The pause at interval training must be pass actively
(walk or to dribble), because differently the different processes at rest
level have returned and must for this reason firstly are started up, as
a result of which a part of the training impact go lost. |
|
|
|
|
· |
To make interval training efficient a good endurance is
necessary. Beginners do for this reason the first six-month period no
interval training, but improve endurance. |
|
|
|
|
· |
Effort time:pause proportion (for example 1:0,5) means that the pause is half of the effort
time. |
|
|
|
|
· |
For training tables:
Interval tables. |
|
|
|
|
|
|
|
Running speeds |
|
|
|
|
· |
Extensive:
95% and 100% |
|
|
|
|
· |
Intensive:
105% and 110% |
|
|
|
|
|
|
|
How |
|
|
|
|
· |
Extensive:
Large number repeats, run with a sub maximum effort.
Heart rate:  10,20 lower than at intensive.
| Pause: |
Active pass: to walk or dribbles. |
|
Short: 60 à 90 seconds. |
|
Long: Effort time:pause proportion
1:0,5 |
| |
Starts again at a heart rate of 150,140. |
| |
(higher than intensively because the
pause is shorter) |
Lactate: between 4 and 6 mmol/l. |
|
|
|
|
· |
Intensive:
Limits number of repeats, run with high speed.
Heart rate: at a good-trained 175 and higher.
| Pause: |
Active pass: to walk or dribbles. |
| |
Short: 2 à 3
minutes. |
| |
Long: Effort time:pause proportion 1:2 |
| |
Starts again at a heart rate of 130,120. |
Lactate: between 6 and 12 mmol/l.
Maximum length at intensity 110%: 1 mile / 1500m. Differently too
much lactate is formed. |
|
|
|
|
|
|
|
Impacts interval training |
|
|
|
|
· |
Extensive:
At this form of interval training the impact agrees
mainly to the endurance training speed 3. The difference is that the
heart function and muscle strength are trained extra. The shaping of
lactic acid has been still limited. Increase glycogen stock, super
compensation.
Summery:
|
· |
Increase maximal oxygen uptake (VO2max). |
|
· |
Increase
of the anaerobic threshold. |
|
· |
Aerobic capacity. |
|
· |
Training carbohydrate metabolisme. |
|
· |
Heart
function. |
|
· |
Muscle
strength. |
|
· |
Increase
glycogen stock. |
|
|
|
|
|
· |
Intensive:
Same impact as extensive; with the difference which the training pivot
is extra large and the anaerobic system is more trained. Because lactic
acid quality comes above 6 the mmol/l this training has a
disadvantageous impact for the aerobic endurance. With this training form
must for this reason carefully handled.
Summery:
|
· |
Heart
function. |
|
· |
Speed,
muscle strength and coordination. |
|
· |
Milk
acid tolerance. |
|
· |
Aerobic
and anaerobic energy production. |
|
