Types of running explained part two

     In part one of this series, we covered long, slow, distance runs, and Pace/Tempo runs. In part two, we will cover Intervals, High intensity interval training (HIIT) and Fartlek trainings. 

Without further ado

Interval training

    If you remember intermediate pace training from a previous article you recall how we broke down our goal race into blocks and trained at a certain time. Interval training is similar with some added additions. A more concrete work to rest ratio and higher intensity. If intermediate pace training is hitting certain times within a "round" interval training is performed at a higher tempo and typically associated with time instead of distance. An example would be 1 min of running with 1 min or light jogging. Or running two min with two min of light jogging to recover. As you may have noticed it is at a work to rest ratio of 1:1 with shorter duration of three to five minutes. Since these are performed at higher intensity with low rest periods it is understood to not have full capacity when training thus making them very stressful. Due to increased stress, it is recommended to only preform these one to two times a week. The idea is to squeeze more training into less time. 

HIIT

HIIT training is interval training on steroids. Interval training is performed at a higher intensity. HIIT is all out effort for a time period then resting for a longer duration. It is recommended to perform these at 1:5 work to rest ratio. Meaning that if I all out sprint for 30 seconds then I would rest 150 seconds. On these types of runs you want a longer rest period to ensure the next round is performed. Optimally, you would want to spend several minutes above 90% Vo2 max during the workout. When used correctly, HIIT will boast your speed at the end of the race during that final kick. Since we are using all-out effort during these runs it is recommended to only use this style once a week.

Fartlek

    The last style of run is fartlek training. Fartlek comes from the Swedish word for speed play which means altering speeds during your run. An example could be running for five min then sprinting for thirty seconds then lightly jogging for two min then running for four min and so on and so forth. This is designed to break up the monotony of training. Or in some cases it can be used if your body isn't quite there to perform another type of running. Look, we all have a plan to run fast when we run then during the run we just don't have it. This happens. When it does-slow it down-then speeds up then slow it down. It is an effective tool in the tool bag. For Fartlek training aim to perform these runs at least once a week.