Interval Running?

[Tobes50]

Anyone have any experience with interval running? Here's how it works. Say a goal of 6 min/mile. You would run 1/2 a mile at 3 min. walk or jog a 1/4 mile and repeat this 3-4 times. Your next set would consist of running a 1/4 mile at 1:30, walk or jog an 1/8 mile and repeat 4-6 times. Finally you would run 1/8 mile in 45 seconds, walk or jog 1/16 mile and repeat 4-6 times.

I've heard this is Undoubtedly improves your endurance and speed. Like say if your training for the Marine Corps. Anyone ever try this for themselves that can vouch for that?

Also, how often should interval running be done? Especially since I'm recovering from a rolled anckle I don't wanna cause any unnecessary injury that might put me out of commission. Another thing is if my ultimate goal is 18:00/3 miles, and right now I usually run 3 miles in about 21:00 or so, should i start interval training at 6 min/mile or say 6:30 min/mile until i can run 3 miles in 19:30? And then go down to 6 min/mile.

Let me know if anything is confusing so I can clarify.

Thanks in advance, Dan

[chezzplayr05]

My Senior Drill Instructor asked our Platoon the same question as we were preparing for our final PFT. "Does anyone have any final suggestions as to how we as a platoon can perform better during the 3 mile run." He said. I sound off about the fartlek concept; a method that allows a runner to pace him or herself and yet set goals during a race where the runner can actually push themselves harder. "That's very good. But how about you push yourself as hard as you can the first mile and a half and then push yourself even harder on the last?"

We took the final PFT and I wretched my guts out the last 1/4 mile. But you know what? I went from an 18:33 to 17:50 in one day. Talk about kickin' it up a notch! Our DI's possess a wisdom not known to most humans.

Semper Fi'

[CrazyBrave83]

When I was in the DEP, I did a few Interval Runs...I never really noticed much of a difference, and prefered to go all out, all the time during a run...

However I can see why they'd improve endurance, or at least resolve...because you go from a comfortable pace to balls to the wall in a matter of seconds...so it's all about reaching down and pushing.

Although the same applies for the last stretch in a run, or anything else relating to the Marines.

So as for scientific proof, or statistics? Sorry, got none. Regardless, work on your PT...Running, Crunches, Pull Ups, Push Ups, Squat Thrusts, Mountain Climbers, Flutter Kicks...allll of the good stuff. It'll give you an edge. And I'd reccomend working on the little things, such as up-downs and shuttle runs. You'll do a lot of 'em.

[law_student]

Personally, I like interval training. I'm currently using them to improve my times for an officer application. When done properly they can improve your speed. Your use of intervals should depend on what phase of training you are in. Any good running or triathlon book will tell you about phases (building phase, peak phase, etc).

The Competetive Runner's Handbook (Bob Glover), suggests doing intervals 1-2 times per week. This of course depends on your training schedule and how often you run. There are generally two types of interval runs: 1) pace intervals and 2) fast intervals. The pace intervals are at your 5K pace or slightly faster (e.g. 21 min). The fast intervals are obviously at a much faster pace. You may want to use short distances, like 440 meters, 880, etc. and increase the repetitions for fast intervals. Stay moving during the rest, or use the rest for pushups or situps. Use the fast intervals to develop leg strength, sprinting speed, and work on technique.

When designing the interval workout you have to determine: 1) quantity and distance of intervals, 2) recovery between intervals, and 3) the intensity. I would only adjust one variable per workout. To avoid injury don't increase speed and distance in the same workout for instance. Also, don't increase the interval repetion by more than 1 per week or add more than 30 seconds. You don't want an injury before boot camp.

Use the pace intervals to work on rhythm, pace, endurance, and form. You can also use pace intervals on hills. A Colonel told me a good pace interval workout. Go to a track and run one mile at your goal pace, jog a lap, run the second mile at that pace, jog a lap, and then run the third mile holding that pace. Work on getting those mile times down.

I read a ton of running books, I don't know I like that stuff. Probably the best one that I've recently read is called Chi Running. This is a great book for learning about form AND the author talks about interval runs. The website is www.chirunning.com. Let me know if you have any questions, good luck. Dan