What is interval running?
For the time being, you can simply think that interval running means running fast, jogging, running fast, jogging... and so on, thereby quickly improving your running performance.
Interval running classification:
Short interval running (200m*N group, 400m*N group), short interval running is more suitable for people with weak sprinting ability. Long interval running (800m*N group, 1000m*N group, 1200m*N group), long interval running is more suitable for people with weak overall speed.
The principle of interval running to improve performance:
By controlling the lactic acid produced during exercise, the lactic acid continuously approaches the lactic acid threshold, thereby gradually increasing the lactic acid threshold.
Lactic acid: What makes you feel muscle soreness is lactic acid, which is the product of incomplete aerobic metabolism.
Lactate threshold: the dividing line between aerobic and anaerobic exercise.
When lactate is lower than the lactate threshold, it is aerobic exercise; when lactate is higher than the lactate threshold, it is anaerobic exercise. At this point you will feel muscle soreness and weakness, and will be unable to continue exercising. The lactate threshold of running experts is higher than that of ordinary people. Even if they run fast, their lactate will not exceed the lactate threshold, so they are very good at running.
Let’s look back at the principle of interval running: by controlling the lactic acid produced during exercise, the lactic acid continues to approach the lactic acid threshold, thereby gradually increasing the lactic acid threshold. This should be easy to understand. It's like a Saiyan, every time he fights close to the edge of death, and then reborn, his power will be greatly improved.
Interval running training method:
(Take 400*N sets of interval running as an example)
First, you need to find your own interval running base (what is this?). The base is the time required to run 400 meters at full strength + 10 seconds. For example: it takes you 1 minute to sprint 400 meters with all your strength, then your base number isIt's 1 minute and 10 seconds.
Then, start training!
The first 400 meters: 1 minute and 10 seconds (your base)
Rest for 1 minute and 10 seconds (±30 seconds)
Second 400 meters: 1 minute 15 seconds (add 5 seconds)
Rest for 1 minute and 15 seconds (±30 seconds)
The third 400 meters: 1 minute 20 seconds (plus 5 seconds)
Rest for 1 minute and 20 seconds (±30 seconds)
Fourth 400 meters: 1 minute 25 seconds (plus 5 seconds)
Rest for 1 minute and 25 seconds (±30 seconds)
……repeatedly
How many groups should be run? The total running distance is 4-9 kilometers (you can use a stopwatch or the Yue Pao Circle mobile phone software to assist in recording). The specific situation depends on the individual. If it is long interval running, the additional time for each group can be increased appropriately, and the rest time remains the same (±30 seconds of the time spent running one group).
Interval running heart rate control:
The heart rate during the fast running phase should be 85%-95% of the maximum heart rate, and the heart rate during the resting phase should be about 70% of the maximum heart rate. (Note: Maximum heart rate = 220 - age)
Runners who don’t have a heart rate watch don’t need to buy one. Just don’t make your heart and lungs too uncomfortable during fast running.
Finally, a warm reminder:
It is best to find a few friends to train interval running together. Training alone can be very boring. Using a mobile app to find running friends around you is a good choice.