Interval set me up

I love running; I hate treadmill workouts. Or, I should say, I hate running on treadmills when I’m at the gym, trying to log a few miles simply because it’s too dark, hot or icy to do it outside, and bored out of my mind. What’s worse is having to face that ugly sweaty runner in the mirror …..not pretty when there is no breeze on the gym.
Enter interval training: Practicing speed intervals on a treadmill keeps it from feeling so monotonous; for me, they make it a little more bearable. But only bearable. Enjoyable is not a word I would use often but this morning did 5 sets of 11kph/17.5kph sets ….. Quick spin on the bike afterwards to get rid of lactic and I feel positively bonny.

So why Interval Running and what does it do for you?

It seems like every day, a new study proves the five benefits of running intervals. From increasing endurance to improving speed and burning fat, incorporating intervals – or periods of intense exertion followed by periods of recovery – into your workout is one of the most effective forms of training around. If you’re ready to get started, keep in mind that a recent study of runners conducted by the School of Science and Physical Education at Esfahan University determined that running a few longer intervals is more effective than running more short intervals. If you still need a little motivation to begin, read on to learn about five benefits of running intervals.

  • Interval training increases endurance When you alternate periods of speed with periods of rest, you engage both of your body’s energy-producing systems: the aerobic and the anaerobic. The aerobic system uses oxygen to create sustained energy fueled by carbohydrates, allowing you to run multiple miles. The anaerobic system draws energy from glycogen stored in the muscles, which provides short bursts of activity. This process doesn’t require oxygen and results in the production of lactic acid, which is what makes you feel achy after working out. According to Dr. George Brooks of the University of California at Berkeley, running intervals develops both systems, forcing the body to create lactic acid during sprints and then allowing the body to break it down as use it as fuel as you recover, preventing muscle fatigue and allowing you to work out longer
  • You can improve your speed running intervals When you run intervals, you teach your body that it can run faster by making it run faster. You can’t sustain your fastest pace for more than a few seconds at best. By running fast for a short distance, allowing your body to recover, and then running fast again, your body starts to become conditioned. When you learn to run at high-speeds over short distances, you’re eventually able to sustain a faster pace over long distances.
  • You’ll burn more fat running intervals than you will running at a steady pace.Research presented by the University of New South Wales in Australia proved that incorporating speed intervals into a workout burns three times as much fat as exercising at a steady pace for twice as long. If you’ve reached a plateau in your weight loss effort, intervals could be the key helping you break through to achieve your goals.
  • Interval training enhances neuromuscular coordination.This connection between your muscles and your mind is imperative for balance and injury prevention. As previously mentioned, running intervals increases the body’s efficiency, allowing it to process and create fuel more effectively and to achieve faster speed. This efficiency optimizes muscle coordination, and gives you better control over your muscles, both conscious and subconsciously. This control allows your body to automatically adapt and maintain balance while avoiding injuries without even having to think about it.
  • Running intervals helps stave off boredom. No matter how much you love to run, there are always those days when lacing up your sneakers feels like a chore. Running past the same old landmarks or climbing onto the treadmills gets boring day after day, and interval training helps to mix things up. Use those familiar landmarks as sprint marks, or use the treadmill clock to keep time as you recover. Pushing your body to its limit will require all of your focus and determination – and boredom will be the last thing on your mind.


University of California at Berkeley

University of New South Wales

School of Science and Physical Education, Esfahan University

Did you have a good morning?

interval running – training for the hill race and the half marathon


Interval running – you have got to love it. Strangely I sometimes prefer doing this on a treadmill so the intervals are exactly the same speed. 1 min intervals at above 16km/h or (3m40/km pace) and then 90 sec in between at a leisurely 11.5km/h or a 5m27? ish pace.


Interval Tuesday

Good session in the gym today doing intervals. Have a race on Sunday so planned intervals for today and Thursday with a slow long run tomorrow and Friday. Saturday Rest.

Struggled with the intervals by the end – always hot in the gym without passing air to cool you down – interesting to see the EPOC – basically a measure of the the training effect. See it cresting by the end of the intervals then rise slower during the bike ride.

VO2 spikes up there nicely with the last of the 12mph interval – my little legs were buzzing afterwards. Was wondering how fast I could run … 12mph (5min/mile) is the fastest the machine in this gym goes.



VO2 MAX recording