How to Interval Train With Skipping

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

1. Warm up with a light 800 meter jog.

2. Run a 400 meter interval then skip for 400 meters.

3. Run an 800 meter interval then skip for 400 meters.

4. Run a 1200 meter interval then skip for 400 meters.

5. Run an 800 meter interval then skip for 400 meters.

6. Run a 400 meter interval then skip for 400 meters.

7. Cool down with a light 800 meter jog.

Skipping

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

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

10. 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.

11. 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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