Training program.....?

Question

I've been looking at a training program (one used by the British Army so it is safe), but I'm not too sure what this means:

"Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes (12min in total)"

Can someone tell me how to run this? What am I supposed to be running, and how does it work?

Answer 1

This can either be interval training or fartlek training. They are both quite similar, but differ on the duration and intensity of the run. It's probably fartlek training since it's a common regimen utilized by the armed forces. The training will go as follows:

1 min hard run @ 60 - 80 % MHR (max heart rate)

1 min easy run

2 min hard run @ 60 - 80 % MHR (max heart rate)

2 min easy run

3 min hard run @ 60 - 80 % MHR (max heart rate)

3 min easy run



You can calculate your max heart rate by using the Karvonen Method. (220 - age = MHR)

At 60 - 80% MHR the body won't experience too much discomfort while exercising. It's a good way to develop conditioning without getting too beat up.

Answer 2

i'm guessing that this would mean run hard for 1 minute, then slow down to a jog for 1 minute, run hard for 2 minutes, slow down and jog for 2 minutes, run hard for 3 minutes... etc etc.

just how i would interpret that

Answer 3

Sounds like you need to first determine your maximum heart rate.  The formula - 205 - (half your age) = max. HR.  Generally, hard running is between 75-90% of your MHR.  Recovery running would be about 65% of you MHR.  The bigger question is what are you training for?  What is your goal for running?  Are you looking to compete, fitness, or something else?  If you don't have goal when you run, then any program you try will get you there.

Answer 4

Im fairly sure this means Fartlek training. This involves Running at a high intensity, before lowering the intensity for recovery time, while still continuing to exercise.

E.g.

12 Minute Session.

Run @ 90% for 1 Minute

Jog @ 50% for 1 Minute

Run @ 90% for 2 Minutes

Jog @ 40% for 2 Minutes

Run @ 80% for 3 Minutes

Jog @ 40% for 3 Minutes

During this workout, the exercise should be continuous.

Good Luck.