Mar 20 2009
Interval Training
Running on the track at a pace in which your heart rate is elevated to about 80% for 3 minutes is a good way to improve your lactic acid threshold. Do six repeats with a minute and half rest in between each interval. Instead of using 3 minutes as an interval length as opposed to a specific distance allows the individual runner to develop at his or her own rate. For example, a 6:20 miler can easily run 800 meter repeats at this pace, but a seven minute miler would find this a bit of a strain increasing the potential for injury. These 3 minutes repeats at 80% heart rate capacity will help the individual runner to improve his or her 5K time.
The key to preparing oneself for such a workout is preparing for the workout by running for about 10 to 15 minutes at a warm-up pace and stretching after the warm up. The warm up run should be followed by short accelerations to allow prepare your respiratory system for work. The final key to warming up is mental. Tell yourself that you are going to have a good workout and that the difficulty of the workout will pay in the race.
After the interval work is completed, the runner should cool down for about 10 to 15 minutes and follow that with stretching and icing swore muscles. A sample workout may look like this:
10 to 15 minute warm up
4 to 8 striders or accelerations
6 x 3 minute intervals
10 to 15 minute warm down
stretching
ice any fatigued muscles.
Good luck in your next 5K!
