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How to do Interval Training

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In this video, learn how to use interval training as part of your running outings to improve your stamina.

For more exercises to take your running further, why not have a look at the other videos in this chapter of our running program!

Interval training is a great way of improving your endurance while running. Find out how to do interval training by watching our short video!


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Marie Bouchet - Sikana
Marie Bouchet
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In this video, you are going to learn how to do interval training.

It's a simple method of training. The aim is to alternate between running at a fast pace and running at a slower pace.

It helps you improve your endurance.

To do interval training, you need to know your MAS.

To calculate this, you can watch our video " How to calculate and use your MAS"

We are going to learn about two types of interval training exercises: the short interval, and then the long interval.

First, the short interval training;

Run at 100% of your MAS for 30 seconds, and then jog for 30 seconds to recover.

Do this exercise 10 times.

Short interval training helps you improve your MAS.

Secondly, long interval training.

Run at 90% of your MAS for 1200 meters ( 0.7 miles) and then jog for 400 metres (0.25 miles) to recover.

Repeat this exercise 3 times.

Long interval training helps you improve your ability to maintain a speed close to your MAS for a long period of time.

Don't forget to take time to recover after physical effort.

Now you know how to do short and long interval training to improve your endurance. Over to you!


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Sikana - Fartlek Training
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