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Interval training



Introduction interval training

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

95% and 100%
105% and 110%


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 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.
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 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

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.
Increase maximal oxygen uptake (VO2max).
Increase of the anaerobic threshold.
Aerobic capacity.
Training carbohydrate metabolisme.
Heart function.
Muscle strength.
Increase glycogen stock.
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.
Heart function.
Speed, muscle strength and coordination.
Milk acid tolerance.
Aerobic and anaerobic energy production.



Start: February 2005 Last modified: 29 August 2020