Tuesday, August 14, 2012

Treadmill Intervals

My wife Kasia and I are currently training to run the Leavenworth Oktoberfest [half] Marathon. I'm still a long way from running 13.1 miles nonstop, but I'm working on my endurance via HIIT -- High Intensity Interval Traning, a.k.a. running treadmill intervals. It's a little counter intuitive that running short intense bursts of speed can help with a long, relatively slow-paced event, but there is considerable evidence to support this theory.

A brief internet search reveals there are as many HIIT protocols as there are people running them. Rather than pick a random protocol from a random website, I did the only reasonable thing -- I made up my own.


Here is today's protocol:


Treadmill HIIT #1
MPHTimeIncline
3.03:003.0%
3.02:005.0%
7.01:005.0%
3.02:005.0%
7.51:005.0%
3.02:005.0%
8.01:005.0%
3.02:005.0%
8.51:005.0%
3.02:005.0%
9.01:005.0%
3.02:005.0%
9.01:005.0%
3.02:005.0%
8.51:005.0%
3.02:005.0%
8.01:005.0%
3.02:005.0%
7.51:005.0%
3.02:005.0%
7.01:005.0%
3.02:005.0%
3.05:000.0%

Here are today's results:

Click image for details

After the intervals, I did 30 minutes of upper body workout. It's time for a shower and a nap.

3 comments:

Sergei Antonov said...

Hi Keith,

In my opinion interval training works better on rowing machine -- it loads you more and is more flexible. I am doing 8-12 x 1:15/1min splits on my Concept 2 torture device. It does work for me. From the other side I really hate running/jogging as body activity...

--Sergei Antonov

Keith Moore said...

Hey Sergei! Long time, no see.

I've never tried intervals on a rowing machine, but I'll definitely give it a try -- after October.

Kasia, Robert McMurray, his wife Kathleen, and I have (foolishly?) agreed to walk/jog/run the Leavenworth Half Marathon next month. I'm trying to get more "bang for my training buck" by a) doing some HIIT, and b) running.

I've hated running/jogging almost all my life, but just recently (this year) discovered that I enjoy it. Losing ~50 pounds probably has a lot to do with it. It's now much easier on the feet & knees!

Glen Jonhson said...

Hi,

Have you tried tabata intervals? They're great for boosting both aerobic and anaerobic capacity.