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Interval training

Introduction interval training

  • Interval training consists of faster stretches that alternate by a break that is actively spent (walking or dribbling).
  • The % mentioned are percentages of the anaerobic threshold.
  • The anaerobic threshold is approximately equal to 220-age-15. Another estimate is: 80% (beginners) to 90% (advanced) of maximum heart rate. For more information: Training with Heart Rate Monitor.
  • There is not really a special interval program per race distance. You can take into account with the distance: put a little more emphasis on shorter at the 10 km interval and a bit longer at 42 km. This is how you can prepare on a 10 km do 1000 m interval more often (so that you can race pace feels right) and in the 21 km 2000 m. Also It is important that you provide a lot of variety. Do for example one week 3 x 2000m and the following week 10 x 400m.
  • The rest period should be spent actively (walking or dribbling) in interval training, because otherwise the different processes are at rest level returned and therefore must first be returned started, reducing part of the training effect is lost.
  • To do interval training with a good to be able to perform results is sufficient stamina required. In all Running schedules of, therefore, during the first weeks, the emphasis is on the improve this endurance.
  • Novice runners can do best do not do intensive interval training for the first six months. In front of beginners, the initial period is all about improving of endurance.
  • Exercise time:rest ratio (for example 1:0.5) means that the break is half of the exercise time.
  • In the beginner schedules, the interval training part e.g. 3 x 10 min (5).  Which means that after every 10-minute interval, you'll get your 5 dribbling or walking for minutes.
  • For training tables: Interval table.


  • Extensive

    95% and 100%
  • Intensive

    105% and 110%


  • Extensive

    High number of reps, run with submaximal load.
    Heart rate: 10.20 lower than intensive.
    Break: Spending active: walking or dribbling.

    Pause short

    60 to 90 seconds.

    Pause long

    Exercise time:rest ratio 1:0.5
    Start again at a heartbeat of 150, 140.
    Lactate: between 4 and 6 mmol/l.
  • Intensive

    Limited number of reps, run at high speed.
    Heart rate: with a well trained 175 and above.
    Break: Spending active: walking or dribbling.

    Pause short

    2 to 3 minutes.

    Long pause

    Exercise time:rest ratio 1:2
    Start again at a heartbeat of 130,120.
    Lactate: between 6 and 12 mmol/l.
    Maximum length at 110% intensity: 1500m, otherwise too much lactate will be formed.

Effect of interval training

  • Extended

    This form of interval training comes in effect largely with the endurance runs at speed 3. difference is that the heart function and muscle strength are extra is being trained. The formation of lactic acid is not limited. toe name glycogen stock, by supercompensation.


    • Increase the maximum oxygen uptake.
    • Increase of the anaerobic threshold.
    • Aerobic endurance.
    • Training carbohydrate metabolism.
    • Heart function.
    • Muscle strength.
    • Increase glycogen stores.
  • Intensive

    Same effects as extensive; with the difference that the training stimulus is extra large and the anaerobic system more being trained. Because the lactic acid content exceeds 6 mmol/l does this training have an important effect on the air endurance. You should therefore be careful with this training form to go.


    • Heart function.
    • Speed, muscle strength and coordination.
    • Lactic acid tolerance.
    • Aerobic and anaerobic energy production.