Cordless Consultants
Northampton Road Runners
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ROLL UP FOR A RUN: Wed' & Fri' at 7pm at The Obelisk Centre, Kingsthorpe, NN2 8UE
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Interval Sessions

Our training team provide interval sessions for members every two weeks on Wednesdays which run alongside the clubs regular training routes.

What is interval training?

An interval training workout involves alternating periods of high-intensity effort with periods of low-intensity effort, which is called the recovery. For runners, this would typically involve interspersing bouts of fast running with slower running.

So what should I do an interval session we hear you cry? Well the benefits are endless and include:

  • They help to increase your fitness and stamina
  • Increase your speed and endurance for events (even for marathon distance)
  • Variation to your training
  • Long-term health benefits
  • Best of all, they are a whole lot of fun

Some of the sessions will cover distances similar to the regular routes too, so you could find yourself running five or six miles.

All sessions include a warm up and cool down

2018 Plan September to March

19th September - The Pyramids of Kingsthorpe
2nd October - Work Hard Rest Less
17th October - Relays - Teamwork Is Best
31st October - Sprint If You Wanna Go Faster
7th November -  The Outburst
21st November - Variety is the Spice of Intervals
5th December - Climbing Mount Everest
9th January - Fartlek
23rd January - Double Your Running
6th February - It’s Banister Time
20th February - Pure and Simple
6th March - Work a Little Harder

Full details on the session are below;

Session 1 - The Pyramids of Kingsthorpe

You may not feel that you are sightseeing in Egypt as you take part in this session. By increasing your effort you will increase your stamina. Good news, as your effort time increases, so does you recovery.

Run Recovery
30 seconds 30 seconds
1 minute 1 minute
2 minutes 2 minutes
3 minutes 3 minutes
4 m (optional) 4 m (optional)
3 minutes 3 minutes
2 minutes 2 minutes
1 minute 1 minute
30 seconds 30 seconds

The four minute set is option and can be repeated if desired.

Coach’s note - If the coach runs each set as out and back, then members should all finish at the same point (for example – the three minute set will be 90 seconds out and 90 seconds back).

Session 2 - Work Hard Rest Less

This is a great session to challenge your mental strength as well as your stamina. The effort time remains the same but as your recovery reduces you will need to dig in to the end. Why not challenge yourself and see if you can reach the same distance on each effort?

Run Recovery
3 minutes 3 minutes
3 minutes 2 minutes
3 minutes 1:30 minutes
3 minutes 1 minute
3 minutes 30 seconds
3 minutes  end

Coach’s note – This session can be run in a loop or out and back to keep everyone together.

Session 3 – Relays - Teamwork Is Best

Of course you know how a relay works. By pairing up with someone a similar ability, you can push each other to maximum effort. Fancy challenging yourself; pair up with someone a little faster.


Run Recovery
1 person 4 minutes run out and back 2 minutes rest 
2 people 4 minutes run 2 minutes rest
3 people  5 minutes run 2 minutes rest

Repeat two or three times as desired

Coach’s note – Distances can be used as desired. An example would be to use half the length of a football pitch or three lampposts. The distance can also be varied throughout the session. Hills are optional too.

Session 4 – Sprint If You Wanna Go Faster

Ok, you haven’t got to be as quick as Bolt here! The idea of this session is to simply change your pace between the effort and recovery. The recovery can be walked, jogged or you can completely stop (although we encourage you to keep moving to build that all important fitness.

Run Recovery
4 minutes  2 minutes

Repeat sessions x4

Coach’s note – This session is ideally run around a loop. Encourage everyone to keep moving in the recovery period.

Session 5 – The Outburst

This is a short, sharp session with so many benefits. The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness whether your are training for races (all distances) or simply running for fun.

Run Recovery 
1 minute  1 minute

Repeat sessions x 12

Coach’s note – This session is versatile and can be run in a file giving everyone a chance to regroup during the recovery.

Session 6 – Variety is the Spice of Intervals

This is a short, sharp session with so many benefits. The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness whether your are training for races (all distances) or simply running for fun.

2 minutes run  1 minute rest  Repeat x 5 
2 minutes rest  
1 minute run 30 seconds rest Repeat x 5
2 minutes rest

30 seconds run  15 seconds rest  Repeat x 5

Coach’s note – This session is ideally run around a loop. Encourage everyone to keep moving in the recovery period and rest in the rest period.

Session 7 – Climbing Mount Everest

Ok, not that high...but we all love our hills...don’t we? As a runner, you know you cannot avoid them but love them or loathe them; we always enjoy the view at the top. It goes without saying, hills are tough but we know the benefits of running up them are a real benefit to our fitness.

Run Recovery
10 minutes run  5 minutes rest 
Repeat x 2

Run  Recovery 
4 minutes run  3 minutes rest 
Repeat x 5

Session 8 – Fartlek

There is no other name that could be catchier for this session. Fartlek is a Sweadish term for “fast play!” Sounds fun doesn’t it? By changing your speed regularly will again increase your VO2max capacity and conditioning your muscles to work harder when you need to dig in to find that little extra in a tough run.

Fartlek

There are various options for this session, here are some suggestions;

Suggestion 1

Set Up

Various intervals could be between lampposts or landmarks or timed (1 minutes effort followed by 1 minutes rest.

Timing

An example would be to run for 30 minutes with approximately 15 minutes effort and 15 minutes recovery pace. 

Suggestion 2

Set out a course – a triangle or square – and run each side at various efforts; 

1. Easy effort (50%)
2. Medium effort (60-70%)
3. Hard effort (90%) 

Suggestion 3

Use a hill and split into two sections 

1. Medium effort (60-70%) on first part of hill
2. Hard effort (90%) on second part of hill to top
3. Easy effort / recovery (50%) on way down 

Timing for suggestion 2 and 3


Pyramid 

Fixed
Set  Effort Rest
Effort Rest
1 1 minute 1 minute
3 minutes  2 minutes
2 90 seconds  90 seconds 
3 minutes 2 minutes
3 2 minutes 2 minutes
3 minutes 2 minutes
4 3 minutes 3 minutes
3 minutes 2 minutes
5 2 minutes 2 minutes
3 minutes 2 minutes
6 90 seconds 90 seconds
3 minutes 2 minutes
7 1 minute

3 minutes

Coach’s note – This is a really versatile session and various combinations work. Have fun with it.

Session 9 – Double Your Running

When something is good, you may want to do it again! That is the idea behind this session! Each interval is doubled for good measure.

Effort  Recovery 
3 minutes 90 seconds
3 minutes 90 seconds
2 minutes  1 minute
2 minutes 1 minute
90 seconds 45 seconds
90 seconds  45 seconds
1 minute 30 seconds 
1 minute 30 seconds
30 seconds 15 seconds
30 seconds
Repeat x 2  with 2 minute rest between

Coach’s note – This session can be run out and back or around a circuit to suit. If running over a distance, the recovery can be used for members to regroup.

Session 10 – It’s Banister Time

Sir Roger Bannister was famous for the four minute mile of course but we are not expecting you to match the legend’s speed here. These four minute reps are fabulous to push your endurance levels up whilst your recovery reduces helping your fitness build.

Effort Recovery
4 minutes 3 minutes
4 minutes 2 minutes
4 minutes 1 minute
4 minutes  30 seconds
Repeat x 2  with 3 minute rest between 

Coach’s note – this session works best by using laps around a course. Members will stay closer together and will be able to encourage each other better.

Session 11 – Pure and Simple

A simple and effective session where you can cover a good distance overall. A slight increase in time varies your effort and helps to build your stamina.

Effort  Recovery 
5 x 1 minute 30 seconds
5 x 2 minutes 1 minute
5 x 1 minute 30 seconds 

1 minute recovery between (can be walked or jogged).

Additional sets may be added.

Coach’s note – The session works better around a football pitch or similar to keep members together.

Session 12 – Work a Little Harder

A simple and effective session where you can cover a good distance overall. A slight increase in time varies your effort and helps to build your stamina.

Effort Recovery
1 minute 30 seconds
2 minutes 1 minutes
3 minutes 90 seconds
4 minutes 2 minutes

2 minute recovery between and then repeat as many times as desired

Coach’s note – The session works better around a football pitch or similar to keep members together.