Interval Training Workouts for Runners
3 Awesome Interval Training Workouts for Runners
Want to banish those pesky love handles that just won’t budge? Need to increase strength, speed and endurance? Check out interval training workouts for runners. It’s a great way of seeing results in a surprisingly short period of time.
High intensity interval training workouts for runners use fast and slow-twitch muscle fibers to burn fat and increase both aerobic and anaerobic endurance. A triple whammy! Equally effective on the treadmill or outdoors, they’re easily adaptable and best performed twice per week.
Here are 3 of my favourite interval training workouts for runners. Give them a shot and let me know what you think.
Speed Interval Training Workouts for Runners
Feel the need for speed? If you can go the distance but want to work towards a better race time, speed work is a must. Fortunately, it’s not simply a case of running flat out for as far and long as possible. Interval training workouts for runners specifically designed to improve speed involve precise timings.
Here’s an example of a speed interval routine:
Run for 20 seconds at maximum intensity and 40 at a comfortable but lively pace. Repeat this pattern for 15 minutes.
Endurance Interval Training Workouts for Runners
If you want to boost your running endurance, look no further than hill routines. This is a great way to make the jump from intermediate to advanced level. Unless you live in a hilly area and are used to undulating terrain, interval training workouts for runners that feature hills are best performed on the treadmill at first. Acclimatise yourself to the sensation of running on an incline in a controlled environment.
Hill repeats on the treadmill are a great place to start.
Kick off with a 5-minute warmup then increase the incline to 5-7 and run at 80% capacity for 1 mile with a 2 minute rest period. Repeat for 20 minutes. Yes, it is hard but you will see results!
Strength Interval Training Workouts for Runners
Did you know that there’s only so much you can do to improve leg muscle strength through running? That’s why cross-training is such a good idea. If you’re not a fan of cycling and swimming doesn’t do it for you, check out strength interval training workouts for runners instead.
These routines concentrate on lower body exercises and can be done at home, outside or in the gym. I can highly recommend performing strength interval training workouts for runners in the gym. Use hand weights, steps and other equipment for a more well-rounded and challenging routine.
Concentrate on exercises that focus on the glutes, hip flexors, quadriceps and core. Walking lunges and squats using kettlebells are both ideal. Strengthening these muscles will not only help you to run longer and faster. They’ll also lessen the likelihood of injury. Perform 15 reps of each exercise, then jump on the treadmill for 1 minute and jog at a comfortable pace.
Watch this video for some more ideas for workouts that you can try as a runner:
Interval training workouts for runners that feature treadmills, weights and leg strengthening exercises typically last for 30 minutes and for more help on this topic then check out our Treadmill Trainer workouts by clicking on this banner…
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