Is it better to run long distance or intervals?

Is it better to run long distance or intervals?

The bottom line. Interval running is an efficient and effective way to improve your aerobic and anaerobic fitness, as well as your cardiovascular health. Generally, interval workouts require less total time than traditional distance running and allow greater intensities during the workout itself.

Does interval training improve long distance running?

Interval training can be useful for sprinters, middle-distance and long-distance runners; it is one of the most effective ways to increase running speed. Remember, if you are thinking about improving your speed it is important that you first establish a good running base.

How effective is interval running?

Interval training is the most efficient form of cardio, and can deliver benefits much more quickly than typical cardio workouts. In fact, research shows that 27 minutes of HIIT performed three times per week delivers the same aerobic and anaerobic results as 60 minutes of regular cardio performed five times per week.

How can I speed up my running train?

For your first tempo run, start with a 10-minute running warm up at a relaxed pace, then 20 minutes at tempo pace and 5 minutes at your easy pace to cool down. Each week you can gradually add more time to your tempo run, taking into account your regular weekly mileage and training distance goals.

How do I get faster at running intervals?

8 x 1-Minute Intervals

1. Walk and/or perform dynamic stretches for 3 minutes to warm up.
2. Run 10 minutes at an easy effort.
3. Run 1 minute at a hard but controlled effort in the red zone.
4. Follow with 1 minute of walking to catch your breath and recover.
5. Repeat 1-minute on/1-minute off interval 7 times for 8 total intervals.

What pace should I run intervals?

Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minutes each.

How fast should I run 5K?

Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you’ll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark.

How do you increase interval speed?

Interval Training: Biking, Swimming or Running

1. Jog/slow bike for 8 to 10 minutes at moderate intensity of 60 to 70 percent of HR max;
2. Run/bike hills for five minutes at high intensity of 80 to 95 percent HR max.
3. Cool down walk/bike for 10 minutes at low intensity of 40 to 50 percent HR max.