How To

How to Interval Train With Skipping

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By Jennifer Crego
eHow Contributing Writer

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Intervals are an invaluable training technique to help runners run faster, longer and better. They push the runner to increase oxygen consumption. There are a multitude of combinations to choose from. Don’t be afraid to experiment to find what works best for you. Better yet, incorporate intervals in your training once a week and continuously change the distance combinations to keep your body guessing. Read on to learn how to interval train with skipping.

Difficulty: Moderate

Instructions

Things You'll Need:

Track (400 meters is one time around)

Warm Up

Step 1

Warm up with a light 800 meter jog.
Step 2

Run a 400 meter interval then skip for 400 meters.
Step 3

Run an 800 meter interval then skip for 400 meters.
Step 4

Run a 1200 meter interval then skip for 400 meters.
Step 5

Run an 800 meter interval then skip for 400 meters.
Step 6

Run a 400 meter interval then skip for 400 meters.
Step 7

Cool down with a light 800 meter jog.

Skipping

Step 1

During intervals, skipping is used as a recovery period. The intent is not speed, but rather height.
Step 2

Pump your arms to help propel your body. Your arms should be bent at the elbows at a 90-degree angle.
Step 3

When skipping, coordinate your limbs so that you are using your right arm with your right leg and your left arm with your left leg.
Step 4

Skip 400 meters between each interval.

Tips & Warnings

For another training technique, try alternating intervals with butt kicks. Like combining intervals with skipping, you’ll notice significant improvement in your training.

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