Interval training is an effective way to build cardiovascular fitness without overwhelming your body. Whether you’re new to running or returning after a break, structured intervals can improve speed, endurance, and overall performance while minimizing injury risk. This guide, based on coaching insights from Annick Lamar, a former New York Road Runners coach, provides a simple 6-week plan to get you started.
Зміст
Why Interval Running Works
Traditional steady-state exercise isn’t always the best approach, especially for beginners. Intervals alternate high-effort “bursts” with recovery periods, making workouts manageable and progressively challenging. This method enhances oxygen uptake, allowing your muscles to receive more blood and energy during endurance runs. Lamar explains that interval training is designed to enhance specific areas of fitness, like getting faster, and covering longer distances at a quicker pace.
Understanding Effort: RPE Scale
Measuring intensity is key. Instead of needing a heart rate monitor or VO2 max calculation, use the Rate of Perceived Exertion (RPE) scale:
- 1: Complete rest
- 5: Moderate aerobic exercise
- 8-9: High effort, where talking is difficult
During intense intervals, aim for an RPE of 8 or 9. Adapt this to your fitness level, starting lower if needed.
Common Interval Types: Ladder and Pyramid
Two popular structures are:
- Ladder: Gradually increasing effort, followed by recovery. Example: 1 minute (RPE 8-9), 2 minutes jog; 2 minutes (RPE 8-9), 2 minutes jog; 3 minutes (RPE 8-9), 2 minutes jog; 4 minutes (RPE 8-9), 2 minutes jog.
- Pyramid: Effort increases to a peak then decreases. Example: 1 minute (RPE 8-9), 2 minutes jog; 2 minutes (RPE 8-9), 2 minutes jog; 3 minutes (RPE 8-9), 2 minutes jog; 2 minutes (RPE 8-9), 2 minutes jog; 1 minute (RPE 8-9), 2 minutes jog.
The 6-Week Beginner Plan
This plan is designed to reduce injury risk and build endurance, even if you haven’t run in a while. It uses walk-run intervals to make progression sustainable.
The plan follows a three-day-per-week structure with rest days in between to allow for recovery. Lamar points out that as you train more frequently, you will build your endurance and you’ll find you need less rest days to recover.
Rest and Recovery
Four rest or cross-training days are crucial. Active recovery (walking, yoga, cycling) is fine if you’re not overly fatigued. Listen to your body: push hard when you’re ready, but don’t overdo it.
Progressing Beyond the Plan
Once you can run continuously for 10 minutes, consider replacing one or two interval days with steady-state cardio. But even then, break up longer runs into smaller intervals to maintain good form and reduce the risk of burnout.
Safety First
Start slowly, gradually increasing intensity. The goal is to feel in control, not exhausted. Lamar stresses the need to start slow to avoid overuse injury or burnout. Consistency and controlled progression are more important than immediate high-intensity efforts.
The key to success is to gradually increase the challenge level of runs and to not feel completely wiped after each workout. Make sure you feel comfortable and in control.
This plan isn’t just for aspiring runners; it’s a way to get moving more effectively and safely. By prioritizing recovery and gradual progression, you can unlock the benefits of interval training without risking injury or discouragement.
