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Training by intervals

By Sgt Rob Orr
Last edition we discussed the training principles of Long Slow Distance and Fartlek, both training methods involved in increasing aerobic base and time for distance.

This edition we will be discussing the final principle, affectionately known as interval training.

Interval training
This is the hard work. It is through interval training that the body learns to complete movement patterns at a greater rate.

For those wishing to decrease a run time, the distances used would vary between 200m and 800m (more advanced athletes may even include 1000m-1200m, a training method known as repetition running). Unlike Fartlek, interval training is not "play" - it is scientific and governed by set guidelines when it comes to recovery times and training pace.

The training pace
The training pace is set at 70-90 per cent of your maximum, with 100 per cent being the fastest you can go.

This form of training will result in relatively high heart rates and with safety in mind, all personnel should contact their PT staff before beginning an interval training program.

Work/recovery ratio
For those training up to 400m, a 1:3 work/recovery ratio is used. That means for the duration of your work effort, your recovery lasts three times as long before the next repetition.

For example:

• A run time of 30 seconds would require a rest time of 90 seconds.
• For distances between 400m and 800m, a 1:2 work/recovery ratio is used and for 800m or greater a 1:1 ratio is used.

If you're using heart rates as a recovery guide, your heart rate should return to the 110-120 beats-per-minute range before your next repetition.

Training speeds
To work out your training speed you need a time for the distance at 100 per cent effort. Once you have the time it would take to cover the distance at 100 per cent pace you follow this equation.

• 100 per cent time divided by training intensity multiplied by 100 = target time

For example:
60 seconds (at 100 per cent pace) divided by 90 (for 90 per cent of max pace) multiplied by 100 = 66 seconds.

So if it takes you 60 seconds to complete 400m and you're interval training at 80 per cent effort, repetition time would be 72 seconds with a rest interval of 144 seconds.

Repetitions
As with training intensity, the number of times you complete each interval would depend on your interval training experience and current fitness level. It would also depend on your distance, intensity and recovery from previous training.

Guide:

The final word
Interval training develops the anaerobic systems primarily by improving buffering, anaerobic glycolysis, recovery and cell storage. It also has an effect on the body's aerobic recovery after anaerobic work.

• Remember that this series has only been a generic layout of three energy system training methods. For greater specificity and other methods like race pace, repetition running and time trialing, see your area PTI staff.

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