WHY EVERYONE SHOULD DO INTERVAL TRAINING
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- Опубліковано 22 чер 2024
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There are a few things that make a huge difference to running pace, and interval training is one of them. I started interval training regularly this time last year, and haven't looked back. Here are some of the reasons you should give it a go.
To find your paces if you don't have a coach, there are a few sites online. This one seemed relatively accurate for me - www.runnersworld.com/uk/train...
As always, if you're unsure about anything, speak to a qualified coach!
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I started intervals in January and have a love/hate relationship with them. Love the feeling of being strong and powerful/hate the burn!! Type 2 fun at its best 😄
Hahah I feel your pain (literally!). So good afterwards though
I love that I've been watching your videos for so long now that I recognize your 'Flora is doing something hard' music! Love it! And it made me remember how much I loved your 10 k and half TTs at the beginning of lockdown....maybe I need to go back and watch. Thanks as always for the inspiration!
Hahaha oh yeah - most of my runs are pretty chilled, but intervals are not! Oh yeah I hope to do another 10k TT soon ish. Might be less pretty than the dorset one, but it'll undoubtedly be flatter!
@@FloraBeverley yeah, those Dorset runs certainly were not flat, but great scenery! And those hills have probably helped you build a great base!
Know exactly what you mean Flora, I tend to feel the nerves too before intervals - more than a long run that is longer distance than I usually do. Thanks for sharing how you tend to approach them 👍
I'm a new follower since your last long run. You're absolutely right intervals are hard, fun sometimes but above all benefic in a training plan. Long as 6mn and above all for marathon training and less than 2mn to work differently at 100% or 105% MAS.
Great video Flora.
Welcome to the channel! 😊
Flora, awesome video as always. I love interval training. I get what you mean with the nerves, I find that doing them. I also get with hill repeats.
Haha yeah me too! Hill repeats i find slightly nicer, but it's all relative isn't it 😂
I really need to get on these but I procrastinate every week and end up not doing it. Made a promise to myself to do one this Thursday then I see you've uploaded this video, must be a sign!
Haha yes do it!! I have to do it on a set day every week or I'll just never do it 🙈
I'm training for my first marathon in Mai.
Want to do another in August.
And an ultra in December.
I'think with the right training this is achievable.
You're doing great.
Did some intervals yesterday 🙂
Can't watch the vlog now, cause I'm on my way to do a little recovery run, but I will watch later. Nice to have another video from you to watch later 🥰
Woohooo well done! Ahead of the game 😉 happy running!
Thanks Flora! My running schedule is very similar to yours and I can already see the benefits! ❤
So happy to hear it! Its a good sustainable programme isn't it? :)
@Flora Beverley very much so! Never felt stronger! Good luck on your upcoming 50k! 🙌
Thank you, this information was really helpful 🐞
Hi; new subscriber and fellow runner here. I'm training for my first ultra marathon (JFK 50 milier this November; hoping for a sub 8hrs🙏🏽). I started incorporating interval training about 25 years ago, when I started running marathons. It really make a difference in speed!😁⚡ I like track workouts the least.🔥🥵 However, those help with my leg turnover. I look forward to watching more of your videos.👋🏽👨🏾⚕️🏞️🏃🏽♂️
the most intimidating workouts give the most satisfaction at the end
I’ve never tried this sort of torture 😂 I must give it a go 😜 great video Flora 👍
😂 enjoy! 🤭
Intervals love and hate them. So tough but we know they work. Wasn't until I watched a running channel video that said "they do hurt" that I came to terms with doing them. You gotta accept that is going to happen if you want to get faster. Love how posh you make mild profanity sound Flora 😇😄.
Haha yup it definitely hurts 🙈 aha yeah can't help it I'm afraid.
Hey Flora, my favourite training is intervals. I love hill repeats and pyramids 👍🏼
I quite enjoy hills too! Very satisfying
I should do more of this stuff but I hate it lol
Good running and me & my wife are becoming big fans of yours on You tube and Strava.
You come across very well and can see why you have so many followers.
All the best with your running and stay injury free, did like your man's video bombing in the mirror lol good lad.
Thanks Marc! It's type 2 fun - horrible at the time but kinda enjoyable in hindsight! And very good for you 😅thanks for watching!
Your training looks a bit like mine: race + long run + interval session. Although I tend to do about 6 days a week of running. I love your approach to interval training and adding them definitely has made me a stronger / faster runner.
I like the variety of workouts you offered as well. I tend to prefer timed intervals over distance intervals. The reason -- at least for me -- is that if my goal is to run 8 x 400 meters at say 100 seconds each, I'll blast through them in 95 seconds (or at least try). It's just my nature to try and get through the current interval (to stop the pain) as soon as possible. If I set myself up as saying I am going to run 100 seconds at around 7:45 pace per mile, I'll pace myself better because no matter what, I have to run 100 seconds.
Your reaction to doing them is about the same as mine too. The first 2 are usually too easy and I go out too fast. I usually dread the session all together because I know what lies ahead. The middle ones are tougher but now I am committed.... and the last ones I finish with a huge sense of accomplishment. They are rewarding and they should stress you a bit if they are done correctly.
Enjoyed the video and seeing all the dogs! Cheers from across the pond.
I'm coming back to running from injury then illness then COVID (so about two months off from any exercise) and the struggle to get back into running is real. I'm run/walking and sometimes even finding that hard - so frustrating! I miss doing intervals and all the other types of runs I did but know I would build up endurance again
Ahh poor you! I had a similar situation with covid and then injury in October- it can be really disheartened but keep at it and you'll get there! Plenty of rest and self care too 😊 sending love!
Great video, subbed..
Welcome to the channel!
great vid! recently started to incorporate intervals (and hills) into my training plan. They hurt but know they are good for me and will help in the long run. I was going to ask how come you were wearing your backpack to do intervals but then saw your overall distance and figured it was due to that? x
Thats fab and yeah they make such a difference! My pack holds my keys, phone, GoPro and any extra layers when it's cold.
nice explanation
Interval sessions mentioned:
5x6min at 4.15 per km with 3min recovery. (Your Threshold pace).
Hill session
5x1min hills
5x45 sec hill
3x30 sec hills
3min
First session swapped so 6x5min
Last example
4x8 min
3 min recovery
Hey Flora :) sounds like a tough session! Do you have a preference with time intervals or distance ones? I loved seeing the improvements when I was doing intervals and was often nicely surprised at how far they all mount up to in distance by the end 😊. I always find them so tough though!
Yes you end up going so far done you! Tough but worth it. I think I prefer time ones because them I'm not tempted to speed through the first couple to get to the end 😅
They are great fun in a group, can be tough on your own. 6x1 mile tonight (2 easy warm up, 1 cool down) in the rain. On week 9/18 of marathon training.
👏🏼👏🏼👏🏼 sound tough! Good mileage too
I tend to do intervals on the treadmill and the longer stuff outdoors . Just works for me 🙂
Good vid. You should use the workouts feature Garmin have on there watches...use Garmin express or the Garmin app to setup the workout instead of clicking the lap button every 3 minutes or however long the workout lasts...lifesaver if you ask me 😂😂😂
I KNOW I knew someone would point this out 😂 I need to get on it
@@FloraBeverley sorry 🙈🙈
I hate interval training but it's very good for you. I like a bit of The Prodigy to keep me going. But Muse rock, so I might try them 👍 x
Think it was Nietzche who said "what doesnt kill you makes you stronger" , and putting to one side the deep seam on precision irony that runs through is thought, I often think he must have had interval training in mind when he said this.
Haha you're probably right!
I really got in to interval training last summer and my vo2 and general speeds shot up. Only got back in to them in the last 6 weeks after injury in September 😅 Really enjoying the burning lungs trying to get the oxygen through the system 🥳
Muse old or Muse new? 🤔 The first 3 albums were pure brilliance. I've found later stuff a bit hit and miss but one of their latest ditties was very much oldskool and loved it 😀
Ah no poor you, sounds similar to me after getting injured in October! 😅 the great thing is that it's always easier to get back fitness than you think.
I shuffle the whole artist. Love a good 75% of it 😅
@@FloraBeverley definitely nice to be getting back in to the more hard-core training 🙂 Got that sub 20 5k target back on the cards 🥳 Only 6 months delay 🤣
Going to have to get some muse on the list for tomorrow at work now, maybe hit up some Linkin Park too 🤪
i've just started interval training and have found it super beneficial! had a couple of sub 4minute KM last night which i was super happy with. Also, where are your earrings from? :)
Amazing! 👏🏼 the earrings are By Glaze and I love them! 😍
I’ve been getting my wk outs sent via garmin watch by a tri Athlon it’s expensive but have learnt more in a week than I knew in literally 10 yrs ,,
Good stuff. Intervals can be brutal but they pay dividends for sure.
Without a doubt!
I too have a love hate (mostly hate) relationship with intervals. I dread them because I know how painful it's going to be but feel soo good when it's over. Not sure if it is easier on the body than a long slow run. I find I can run slow forever without getting injured but it's the speed that breaks me. So many people have a slower second last rep then smash the last one (you can take more pain when you know it's over soon). Also if you trained with a group you might find it easier. I always go faster when training with other people. It's like I don't have to think as I slot in with them. Thinking takes more energy. Oh and I always have to stop for a minute before the cool down. I can't ask my body to keep going after its expended it's last shred of energy 😊
Haha yeah so tough! I guess it depends on your strengths. I find faster but shorter easier to recover from than long runs, even if i find the long runs easier at the time. They tend to exhaust me for longer interestingly. All good practise though!
@@FloraBeverley yes definitely a place for both types of training. Maybe because I'm older. I always say the older you get, the slower you get, the further you go 😅
Hi flora and all the runners from Spain. Here my like. My question is:¿¿¿ fartlek=interval training???? Thanks for your answer. A nice week for everyone.
Fartleks are a form of interval training, yes! Less structured and more based on feel than specific paces, but still useful!
Just one advice for interval sessions, I always create the training on my phone before and send it to my watch, it gets my mind of time or distance, just have to focus on my pace. This way I don't have to count every rep on short but fast intervals.
Very sensible! 👏🏼
You're right , it is horrible, but it doesn't last long and you get to have a rests every few minutes
❤
If you have a running track next to you can do great workouts without checking for the times.
The plan would to do 4*600 Meters* (*thats one and a half round on the track) with one round recovery.
Yeah I used to do this! Although if you're not going flat out you sometimes need to check paces anyway. Good for anyone with access to a track nearby!
Hay flora how do you no your interval pace please?. Thanks
How do you time your runs when trying to run a certain distance in a certain time frame for your intervals? Do you use anything in particular?
My watch times everything :)
@@FloraBeverley think I need to invest in a garmin watch. Thanks for quick response. Great video, have only just discovered you, can't wait to watch all your others.
So weird because i just looking at interval training yesterday. How do you work out the correct tempo run pace for you?
If you look at the description I've put in a little link to a site that will estimate it for you. You need a recent race/timetrial time but it seems relatively accurate. I got my paces suggested by my coach though x
@@FloraBeverley ah so helpful, thank you !
I love repeats but dread intervals because it's longer in the hurt locker. Your 5 x6 minute sounds exactly like the sessions I don't like :-). I once tried Tabata intervals on the indoor bike once but that is near impossible (170% vo2max efforts if done properly - 3K run pace is about 100% vo2max)
Haha ouchhhh yeah they can be pretty grim sometimes! 8 minute ones tomorrow. Will see how that goes...
@@FloraBeverley Sounds awful - good luck tomorrow. I found I saw notable benefit from including strides and the end of my easy runs (6 - 8 20 second almost spins, with 1 minute standing rest).
what GoPro do you use Flora?
I use hero 9 :)
my interval day is today and i always dread it! so hard.
thanks for the video (i accidentally hit the dislike button but fixed it with a like, i think)!
😂 that's ok, thanks for the support!
Can you tell me what "formula" you do to figure out how to do intervals?
I have/had a coach who gives me sessions. There are almost endless potential sessions you could do though! If you get a training plan it'll provide some examples :)
I dread it but interval is a necessary evil to get comfortable at higher speed.
100% true! Horrible but worth it!
What watch were you using?
Garmin fenix 6s pro solar
How do you time this on your watch?
You can either pre set a workout (which I always forget to do) or manually record and there's a timer on the screen. Lap at the end of each rep!
What's the watches?
I have the garmin fenix 6s pro solar
First 👍!
Okay I’ll do it. But I won’t like it.
😂😂😂
Why are u trying to convince me to do things that make sense and that I hate?!? LOL How dare!
😂😂😂 type 2 fun 🤭