In running, intervals refer to a specific type of training where a runner alternates between periods of high-intensity effort and periods of lower-intensity recovery. These high-intensity intervals are usually shorter than the recovery periods, and they are repeated several times throughout a training session.
The purpose of interval training is to improve a runner's speed and endurance. By pushing the body to work at a higher intensity than it's used to, the body adapts to the demands of running faster or longer. This adaptation leads to improvements in aerobic and anaerobic fitness, which are both essential for endurance sports like running.
Interval training can take many different forms. For example, a runner might do a series of 30-second sprints with 60 seconds of walking or jogging in between. Or they might do longer intervals of one or two minutes at a faster pace, with a longer recovery period in between. The key is to push the body hard during the high-intensity intervals, but also to allow enough time for recovery so that the runner can sustain the effort over multiple repetitions.
Interval training is often used by runners who are training for races of various distances, from 5Ks to marathons. It can be done on a track, a treadmill, or on the road. It's important to warm up properly before starting an interval session, and to cool down afterwards to prevent injury and promote recovery.
When done properly, interval training can be an effective way to improve running performance. However, it's important to remember that it's a challenging form of training that should be gradually introduced into a runner's routine. It's also important to listen to your body and adjust the intensity and duration of intervals based on your individual fitness level and goals.
