Police Officer Preparation & Law Enforcement Resource - Archive

For a long time now I have been doing my cardio work on a treadmill in my basement. Most often, I will walk for five minutes, then run for 25-30 minutes, and then walk for another five minutes.

Recently it was suggested to me that I would burn a lot more calories if I did interval-type training instead for the same amount of time. So for the past few weeks I have been alternating five minutes of walking with five minutes of running, usually for about 45-55 minutes (so I can get in the same amount of run time as before.)

I haven't noticed a difference in effort. If anything, it seems easier than before. Are the intervals supposed to be shorter? The run times longer?

Any input would be appreciated. Thanks in advance.

NOT AN EXPERT by any stretch of the imagination...

But I think that in Interval training, you should be running a lot harder than you otherwise would, so that near the end of the interval, you NEED to slow down to recover for a short period of time.

I'm confident that Switch or another expert will be along soon to clarify, but that's my understanding.

-Citicop.

I've got limited running experience/knowledge, but my understanding is the same as what Citicop wrote - your interval runs will be a lot closer to your max than your steady distance, even fast distance runs. If you don't find it taxing, it's probably because your body is ready to take on a higher degree of difficulty. You can increase the pace of your run intervals, increase the distance/time of your run portions, or decrease the rest period between run intervals, etc. You can also add a few exercises during your recovery periods too (e.g. pull ups, pushups, situps, burpees, etc).

I once read that one of Haile Gebreselassie's interval training days consisted of 50 (yes FIFTY) laps around a standard olympic track - each lap was completed in about 64 seconds and he took 30 seconds rest in between each lap... And this was at altitude! :eek6:

Other resources:

Training of Champion Middle Distant Runners (http://members.iinet.net.au/~peterg1/run/aths.html)

Runner's World: Running Shoes, Marathon Training, Racing (http://www.runnersworld.com/)
Cool Running (http://www.coolrunning.com/)

With interval training I would start out with a 5min warmup then increase to a normal run speed for about 5-10min. Bring it up to a sprint then back to a normal run for another 5-10min. Then back to a sprint then to a normal run and ending with a 5min cool-down.

Slowing down to a warmup speed will lower your heart rate which will burn less calories.

Intervals should kick your a$$! Think of an interval workout as a jog with Chuck Norris. You can mix your intervals up, based on what you are wanting out of your workouts. I would worry less about timed intervals than distance intervals. Then, do the reps of intervals for time.

For example, try sprinting (90%) for 300 yards and then slow jog 100 yards. Repeat for 20 minutes.

If you wanted to, you could go outside and use telephone poles, etc. Just use something regular.

The intervals should be a little shorter than your longer runs (not counting some warm-up), as they will be a lot more abusive. You could bring the intensity down and run 800 yarders (at about a75%) and then jog for 200 yards, maybe repeating it for a 25 min workout. You can really mix it up to fit your training goals (and how your body responds).

Thanks to all for the feedback!