Hove Promenade Interval Training
I have been meaning to experiment with some interval training for ages…
Whether you are running, rowing or cycling it is meant to make you faster and fitter than just exercising at a fairly consistent pace.
Whenever I have read up on it or asked colleagues for advice, it always seems a major palaver, with all sorts of advice on how long you do at what speed etc.
So when I found an article called ‘A Way to Get Fit and Also Have Fun’ my eyes were drawn…
The most interesting part of the article is a summary of a recent study by some very clever Danes that unusually did an experiment with some ‘normal’ runners, as opposed to professional athletes in a fairly clinical and heavily monitored environment.
The Danes recruited 128 ‘mostly middle-aged (!), recreational runners’ who did simple interval training twice a week. After 8 weeks of this the vast majority had stayed with the program and shaved an average 38 seconds off their 5k running times.
So, what was the ‘program’? The main thing is it is extremely easy and doesn’t need massive brain power, an app or someone shouting at you to remember what on earth you are doing.
It is simply called the 30-20-10. Essentially, you jog for 30 seconds, run fast for 20 seconds and sprint for your life for 10 seconds. And repeat.
The detail of 30-20-10
- Warm up with an easy jog
- 30 seconds jog – this should feel relaxed
- 20 second run – go moderately hard
- 10 seconds sprint – go for your life
- Do 5 of the 30-20-10 intervals in a row without pause
- Rest for 2 minutes by standing or slow walking
- Repeat the 5 consecutive intervals one more time, cool down, and you are done
The whole session, minus warm-up and cool-down, will have lasted 12 minutes.
Does it work?
Now I have Hove Promenade on my doorstep and a handy section of ‘running track’ I am going to give this a go.
I may use my favourite beach hut as a marker, or just count beach huts instead of seconds to make it more interesting. Who knows how this will improve my 5k times, but watch this space and I will report back!
For the full article click here
MATT BRABNER OSTEOPATHY 