Interval Training- Building Speed
If you want to improve your score on run
portion of the PT test, or just be able to run
faster in general, interval training is currently
the best proven method to do so.
The most preferred method of determining
interval workout components includes:
Distance, Run and Rest Interval, Repetitions,
and Time. Each of these components of
interval training effect the other as noted
below.
I do not use a general calculating formula
but a more specific running approach, since
we all are different types of runners. How do
you get to be a better runner so you can drop
minutes off your run time?
Follow the steps outlined below and you will
have an idea of how to integrate interval
training into your regime:
1) Time yourself in your PFT run.
2) Determine a reasonable goal for your PFT
run.
3) Find your GOAL time for the PFT run.
Divide your goal to figure out the mile pace
4) Divide your mile goal pace into 1/8-mile,
1/4-mile, 1/2-mile distances
The following distances are great for any of
the military PFT run interval training and the
times listed below will help a sample runner
decrease his run time from a 7:00 to a 6:00
mile.
For instance:
1/2-mile times should be run in 3:00?- 1/4mile times should be run 90 seconds, and?1/8-mile times should be run 45 seconds,
will help you receive the oxygen your body
needs. Slow down the running pace if you
need to, but concentrate on your breathing.
It is recommended to either walk or slowly
jog as a recovery method in between the
timed runs above. The interval of rest
depends on your fitness level. Walk to rest
if you are a beginner or average runner and
jog to catch your breath if you are more
advanced. Usually the walking distance is
equal to or 1/2 the distance you just ran.
2) Stride and Heel / Toe Contact - Open your
stride to a point where you will land on your
heel and roll across your foot, pushing off the
ground with your toes. You can eliminate this
by following the simple Audio Test. If you can
hear your feet hitting the ground when you
run, then you are running wrong. It should
sound like your shoes are rolling on the
ground quietly. Comfortable running shoes
will also aid in prevention of injuries.
So, if you ran a 3:00 1/2-mile, walk or slow
jog a 1/4-mile. NOW you know your pace at
each distance...time for the workout!
Putting all the components of interval training
together creates a challenging workout that
will help you decrease your run time:
- Repeat 3-4 times?- Run 1/2-mile at goal
pace?- Walk or jog 1/4-mile
- Repeat 4-6 times?- Run 1/4-mile at goal
pace?- Walk or jog 1/8 of a mile
- Repeat 4-6 times?- Run 1/8-mile at goal
pace?- Walk or jog 100 yds
Do this workout two times a week combined
with two longer runs of three to five miles
during the week. In a few weeks, you will
see your running pace increase and your mile
times begin to drop while making your pace
easier to maintain. Here are a few more tips
to help you pick up your pace and stay injury
free:
1) Breathing - Take big, deep inhalations and
exhalations similar to the way you yawn. This
3) Arm Swing - You should have a relaxed
arm swing but very pronounced. Swing your
hands from about chest high to just past your
hips in a straight line. The term “hip to lip” is
a good way to remember this when you are
running. Your arms should be slightly bent
but not flexed.
4) Relaxed Upper body - You should relax
your fists, arms, shoulders, and face. This
causes the oxygenated blood that you need
to go to your legs to also go to your upper
body. The only things that need to be working
when you are running are your “lungs and
your legs.”
5) Start slowly and warm up - Do not stretch
your legs until you have warmed up your
body by jogging or biking slowly for about
5-10 minutes. Run every other day if you are
just beginning and only add mileage to your
run as you feel comfortable.