How to Run Faster Through Interval Training

Interval running - increasing the pace over a set distance - is an effective way to train both the body and the mind so that you become a faster runner.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Socks
• Training Diaries
• Running Magazines
• Stopwatches

1. Run a series of relatively short repetitions. You can try 400 to 1,000 meters on a track.

2. Make sure you rest sufficiently between intervals. You can do this with a jog or a brisk walk.

3. Measure your pulse. This is a good way to know if you've expended the proper effort and sufficiently recovered.

4. Vary your program. Do different distances and combinations of distances.

5. Vary your location. You can run intervals on a track or road or in a park; just make sure you have easily identifiable landmarks.

6. Allow yourself to rest from interval training. Take sufficient recovery runs, or cross train, after an interval session.

7. Run hard but not all out, especially as a beginner. You'll know that you've done so when you finish tired but feeling as if you could do more.

8. Be strict with timing your recovery period. If possible, get someone to time your intervals and recoveries.

9. Always warm up and cool down well when doing intervals. Make sure to stretch afterward.

Tips & Warnings

• Relieve the possible stress to the inside leg on the turns of a track by alternating running directions.
• Run with a group or club for support and to help you push yourself.
• Consult a coach or experienced runner, or read running books and magazines, for sample interval programs.
• Make allowances for diverse weather conditions, which can affect your times. Note these in your training diary.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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[soccer_runner]

on 3/24/2007 on the curve, let the wind blow you, on when you get to the straight 100m, bring home the WIN!!!

[run_fast_08]

on 3/9/2007 Try not to win a race in the first 100 meters (unless that is all you are running). Stick with the pack and try to have "Quiet Feet". Wear your opponents down by getting beside him. Try to get their mind on you instead of on running. Then make your move when you think its right. Don't wait to late.

on 9/16/2006 If you are planning to run a faster marathon or half marathon, try a 2 or 3 a week run at 3 miles at a fast rate and a 1 week long 10 to 15 mile run for your endurance. This should increase your overall speed.

on 8/8/2006 Drink enough water during the day; this will prevent dizziness. Stretch after your run.

on 8/8/2006 When you are running, try not to think of the length of the track, keep your eyes in a section of the track and run toward it. When you reached that point, set your eyes further ahead and make another finishing point.