Steve Haywood Health & Fitness

Your local athletics track would be a great place to start your interval training. Most large towns and cities have access to at least one municipal track. The first rule is to warm up with a full tracksuit on, unless it is quite hot. Jog and walk a couple of laps like this.

As you approach the third lap keep jogging at an easy pace – but as you approach the back straight on the far side start to increase your pace until you are striding. Stay relaxed and comfortable. Keep this pace going forthe duration of the straight.

Maintain the increased pace until just past the end of the straight and then revert to your jog or walk around the bend. Repeat your stride on the finishing straight and then walk or jog again.

Repeat this type of lap another three or four times. This is referred to in the running fraternity as “striding the straights and jogging the bends” and is an excellent introduction to interval work or can be used as a warm up as you get fitter.

A logical progression to this track work would be to try 200 metre efforts. After a warm up you find the 200m start and stride along comfortably to the end to achieve a set time. Once you find a time that stretches you but does not finish you off, repeat it four times if you can. This is beginning of your journey into a type of training that could transform your running.

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“Walking, Jogging, Running” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.

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