How long interval running

Anaerobic improvements include greater maximal speed, increased muscle growth, and improved maximal power. You should focus each 4-week workout plan on either aerobic or anaerobic improvements for the duration of the program. Start with at least one period focused on aerobic improvements to build a strong base and prepare your muscles and joints for the intensity of anaerobic training. Beginners should start with just a few duty cycles per workout twice per week and add additional cycles each week as their fitness improves to avoid overuse injuries.

Avoid doing maximal intensity intervals until you build up a baseline fitness level with aerobic intervals. Without having to wear a heart rate monitor or perform calculations, the best way to track improvements is by tracking the distance you cover during each high intensity interval. Even a rough estimate from running around a track can show clear signs of improvement. For a more precise method of tracking progress, you must wear a heart rate monitor or manually take your pulse and compare it with the distance traveled and your perceived exertion.

Tracking your resting heart rate as soon as you wake up in the morning is an easier way to measure cardiovascular improvement for non-athletes targeting aerobic benefits. To avoid overtraining, perform two minute light jogging sessions in the week following your completion of each phase of the program before continuing. This beginner program will get you going on your aerobic interval training.

After the intense interval, jog slowly for another 30 seconds and repeat 3 times. Perform twice per week for 4 weeks. Add a duty cycle each week. In week 4, you should be performing 6 total intervals per workout, twice per week. Combined with your warmup, the total workout duration should be roughly 11 minutes by week 4. The intermediate program involves three sessions per week and adds cycles each week. This results in a total of 18 intervals and roughly 25 minutes of total workout time.

By the time you get through the beginner and intermediate training programs, you will have 8 weeks of interval running training under your belt. At this point, you can opt to continue to push your aerobic capacity with the advanced aerobic training program, maintain your fitness with the intermediate program, or begin the anaerobic training program.

Each week, you will perform an additional cluster per workout. By week 4, you will be performing 6 clusters of 4 cycles for roughly 30 minutes of total workout time, including the warmup. The interval used in the programs above is a 1-to-1 work-rest ratio and will primarily target the aerobic system. However, you can adapt your program for anaerobic training or a heavier aerobic focus by manipulating the ratio.

To target anaerobic improvements, a work-rest ratio of 1-to-5 is better than 1-to In this case, an all-out sprint for 10 seconds followed by a second rest would maximally target anaerobic improvements. Understand that aerobic and anaerobic training is a spectrum rather than a hard-and-fast number cutoff. Every activity involves some contribution from both systems, with each playing a greater role depending on the interval. Interval running should be performed as part of a structured, planned program.

Begin with just a few aerobic intervals before progressing to more intense anaerobic training or a high number of interval cycles. Interval running offers many benefits. These include the standard benefits of aerobic exercise, such as a lower heart rate and reduced blood pressure levels. However, interval running causes additional adaptations due to the intensity level you reach during the hard intervals. The studies on interval running show many overall health benefits, such as the following 2 , 3 , 4 , :.

These benefits are similar to those associated with traditional longer duration running at slower paces. However, research suggests that interval running offers additional benefits over traditional running, including 5 , 6 :. The number of calories you burn in an interval running session depends upon many factors, including your current weight and fitness level, the intensity of each work interval, and the total number of intervals used.

A minute session of aerobic exercise like interval running burns anywhere from — calories. However, the increased intensity from the intervals increases your metabolism over the following 24—48 hours, burning more calories at rest. This is advantageous given the shorter amount of time needed for interval running workouts 7.

You don't need set times or distances for a fartlek. Try upping your pace between two telephone poles, then slowing down between the next two, and so on. Here's more about fartlek workouts and three sample workouts to try.

This is exactly what it sounds like: You run up a hill, jog back down for recovery, then repeat. They're even better than interval running workouts on a flat road for building strength and power in athletes who don't resistance train, he says; that's because "hills work your calves, quads, glutes, and hamstrings more than a flat road," adds Glor.

If you want more, try this hill workout for runners. These super-fast efforts shouldn't last more than 15 to 20 seconds, says Harrison-but they are intense. If you're doing other interval running, most runners don't need to do sprints, he says-"your time would probably be better spent running longer interval workouts or just longer distances at faster-sustained paces.

Just make sure you're a running way out of your comfort zone for five to 15 seconds, and b fully recovering after each sprint. By Ashley Mateo March 27, Save FB Tweet More. Work: meters at an 8 out of 10 effort Recover: Walk or jog m Repeat 3 to 4 times Rest for 3 minutes Repeat the whole thing 2 or 3 times.

Run 1 minute at a 4 to 6 percent incline at a pace you can sustain for four minutes Walk or jog for 60 seconds at a 1 percent incline Repeat for a total of 5 reps Rest for 4 minutes walking at a 1 percent incline Repeat the whole circuit once more. Be the first to comment! No comments yet. If you prefer the treadmill to the trail or pavement, no prob. You can do intervals just as easily on your machine.

You can also up the incline to make things a little more interesting. How many calories you burn interval running depends on things like your weight, workout intensity, fitness level, and workout length.

According to the CDC , a pound person running at a 5-mile per hour pace will burn about calories in 30 minutes. Some research also suggests that HIIT exercise like interval running may burn even more calories.

While might not seem like that much more than , over time, that can seriously add up. In another small study , researchers found that participants all men burned significantly more calories when performing HIIT workouts non-running specific than in steady-exercise sessions. While more research may be needed to prove the caloric-burning benefits of interval running over regular running, it just might give you a leg up.

According to the ACSM , interval training in particular is great for burning belly fat and lowering body weight while maintaining muscle mass. In research , it was suggested that interval training results in a greater reduction of body fat than traditional exercise. You can use any stopwatch to practice interval running.

But, some apps or a smartwatch may make things even more streamlined. For most people, interval running is a safe and effective workout. For that reason, the sprints in HIIT can potentially lead to a greater risk of muscle pulls, strains, or tears. It can also cause stress fractures and overuse injuries.

Since interval running gives you more cardio-aerobic payoff for your run, you may be able to reap more benefits in less time than with continuous running. This guide to get started running can help you go from couch potato to confident. Find out how to train for fun and for races with these programs and….

Interval training is super effective for fat burning and muscle building. Here are some apps that can help. Check out our top picks for the best affordable treadmills this year, plus how to choose the best….