One sure way to stay in shape and keep your weight in check this holiday season is running. During the winter months, when it’s dark, cold and slick outside, it’s the perfect time to take your running indoors and practice sprint interval training. Or you could just pack a bag and head for the closest and warmest destination you can find!
Mixed intervals can be done by everyone from marathoners, to track athletes, to Spartan runners ~ Fitmark Ambassador, Tim Roberts
One of our good friends, Timothy Roberts, is an expert when it comes to running. He offers specialty training in this field at Bodies By Tim, and was kind enough to share with us three mixed interval training programs to get you through the holidays.
Designed to increase your speed and cardiovascular endurance, interval training can be done by anybody. In fact, running burns more calories per minute than any other type of exercise. When you combine that with the high intensity of sprint intervals, and the high-fat content of festive food this time of year, running is a great way to burn off those extra holiday calories.
Great progress can be made in as little as two weeks, but don’t forget to focus on technique. Stride and gait are very important factors in running, not to mention prevention of injury. You can avoid a lot of stress on the hip and knee joints by leaning forward and making sure your feet land close to your body. Avoid too wide a gait and too long a stride, and keep your bounce to a minimum.
Sprint interval training will condition your fast-twitch muscle fibers, which will ultimately increase your stride efficiency and power.
Sprint Training – Mixed Intervals
Interval 1
- Warm-up: 15 min
- 3 x 400m (or 1 lap on a track course) at 15 seconds faster than your 5K pace. Meaning if you run a 20-minute 5K, then you’ll need to run ¾ of a mile in less than 7 minutes.
- Rest 2 minutes after all 3 laps.
- 1,000m at 10 seconds faster than 5K pace with 2-minute rest.
- 4 x 200m sprints with 1-minute rest.
- Cool-down: 10-minute jog around track
Challenge Yourself
After 2–3 weeks of mastering this workout, add distance depending on your fitness goal or the race you’re training for. If you’re preparing for a half marathon or marathon, add 1 to 2 miles at the end, and work on pace and breathing. For shorter distance training, add 2 to 4 x 200m sprints at the end of the workout.
Interval 2 – Yasso 800s
- Warm-up: 15 min
- Take your marathon goal time and convert the hours and minutes into minutes and seconds. For instance, if your goal is 3:45, your 800m pace (2 laps) is 3 minutes and 45 seconds.
- Begin with 4 x 800m intervals with equal 800m jogging rest in between each.
- Cool-down: 10 min
Challenge Yourself
With each passing week, add 1–2 x 800m intervals at the same pace until you reach 10 reps. If you’re looking to add a bit of easy mileage to your week, increase your warm-up and cool-down to 20–25 minutes.
Interval 3 – Ladder
- Warm-up: 15 min
- At 5K race pace, run 400m, 800m, 1,200m, 800m, 400m. Give yourself 2–3 minutes rest in between each interval.
- Cool-down: 10 min
Challenge Yourself
After 2–3 weeks of this session, you can add distance and/or intensity. If you’re training for a longer race, top out at a 1,600m interval at the top of the ladder, meaning that you’ll run 400-800-1,200-1,600-1,200-800-400. If you are more interested in speed, consider increasing your base pace. Drop 10–15 sec from your 5K race pace and convert to fit each interval.
I always make sure to keep a towel, bottle of water, and sports drink in my Fitmark Bag for quick rehydration between workouts.
Once you’ve mastered this three-tier interval training program, the winter will be over and you’ll be all fired up, and in tiptop condition to hit the streets.
Sport Your Lifestyle
The Fitmark Team
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