RULE 3: Include one interval session
Interval runs or speed sessions are misunderstood by many runners. They increase your ability to run at higher speeds for longer by improving how your body uses oxygen. Complete a high intensity run once a week and your body will become more comfortable running at a faster pace.
Intervals involve fixed time, 80 - 90% intensity bursts with controlled slow jog recoveries. They need to be approached carefully and only when you are confident about the race distance but want to improve your times. Listen to your body and stop immediately if you feel any discomfort, tweaks or strains – these sessions are the most likely to cause injury if you push too hard.
Start by running at high intensity for a one minute burst and one minute jog recovery. As you improve increase the length of the high intensity element up to 4 or 5 minutes. Work on bringing your heart rate down with a slow jog as quickly as possible after each burst.
Always seek medical advice prior to commencing a training plan. Speak to the Personal Touch Fitness team for advice or tips. Remember this is only a guide and you should listen to your body and flex plans to suit abilities.