How to Run Faster Through Interval Training

Video Transcript

"My name is Samuel Harvell and I'm a personal fitness trainer and also a running coach and what I'd like to talk to you today about is how to do interval training, how to include, another nickname for that is like speed work. So here were are, we're at a track, Keyser Stadium here in San Fransisco, California and what I usually have my clients do is various forms of interval training depending on what race distance they are actually training for. So if they're training for a 5k race, a 10k race, a half marathon, or a marathon, I have them do specific types of interval training. For example, if you are training for a 5k race, a 3.1 mile race, one of your interval workouts would be say 10 by 400 meter repeats. So this is a 400 meter track. So after you've done your warm-up and you've gotten your body warmed up for the workout, you would do your first 400 meter repeat around the track with a goal time that you're trying to achieve for that interval. So after you finish your fist 400 meter interval, what you do is a recovery jog. Now the recovery jog is a pace that's considerably slower than what you would have been running for your 400 meter interval. So after you've run your goal pace for your first 400 meter run, you would start your recovery jog and basically your recovery jog is just a slow pace, regaining your breathing, loosening up before you start the next interval. So you would go at a pace that's similar to what I'm doing now. And when you're doing your recovery jog, you want to go about 100 meters out, 100 meters back. For a marathon runner, they will also do interval training but it may be more of a for longer distances. So for 800 meter repeats, which is twice around the track here. So this is a 400 meter track and twice around is 800 meters. They may do 1200 meter repeats which is 3 times around or they may do 1 mile repeats 4 times around the track and they may do a series of those types of repeats as part of their overall training. So if you would like to learn more about interval training and how to apply interval training for the race distances that you are training for, please contact me at harvellfitnesstraining.com. That's H A R V E L L fitness training.com."