Tempo Running Vs Interval Training April 23, 2007
Posted by Lisa Sabin in Interval Training, Speed Work, Tempo Running Vs. Interval Training, running.trackback
I read something interesting today. As a runner and a coach I have used various methods of speed work to improve the performance of my runners and myself. I start people out developing a running base, after they have been running for 6 months or a year, I add speed work.
Typically, the speed work begins with fartlek running, picking up the pace for a short distance and then returning to normal pace. Then I add 400m, 800m and 1600m repeats with a 1:1 ratio of work to recovery. Finally, I add tempo running. Tempo running pace is 20 to 30 seconds slower than race pace. The runner warms up for 5 to 10 minutes before hitting the tempo pace, and continues running at that pace for about 20-30 minutes and cools down.
I read an article today about tempo running vs interval training, which makes a lot of sense. Basically, a test was conducted between two groups of runners. One group trained for 10 weeks, doing tempo runs at 70-80% VO2 max twice per week. Each work out was about 29 minutes, so altogether they put in 58 minutes of speed work. The other group trained for 10 weeks, doing interval training, which consisted of running 200m and 400m intervals at 90-100% VO2 max. The second group spent a total of 31 minutes of speed work.
The interval-trained runners gained
considerably more physiological and competitive fitness. A key lesson to be
learned here is that intensity is always the most-potent producer of fitness; it
is a much-stronger stimulus for improvement than training volume and workout
frequency. When you conduct your intervals at 90 to 100 percent of VO2max
(and at higher intensities, too), the amount of fitness gained per minute will
always be greater, compared with the running capacity accrued at lower
intensities. As you can see from Snell’s research, each minute of high-quality
work can sometimes produce twice as much gain in fitness as double the amount
of lower-quality exertion.
You have to have the aerobic base that allows you to train hard on the track. It just goes to show that training fast makes you faster. I also like getting twice the benefit in half the time!
Sources:
Owen Anderson, Running Research News
You need BOTH, not an either or question. variety is best.
btw: Interval training IS NOT SPEED WORK.
Speed work MUST be done with one or more partners.
You can team relay race with one other rider, but need 3-5 riders for jumps, attacks, counter moves, breakaway relay, attacking, partial recovery, go again, etc….
Also, games are fun too: Miss-n-out, win-n-out, scratch race, points race, Chariot races, race of the Unknown distance, flyers, etc…
Always have fun and avoid cars.
of course interval training is speed work! Your half right variety is best but further research has found that tempo runs arent that effective at increasing running pace as it doesnt actually simulate much lactic acid build up because its generally done at threshold pace. the best routine would be to make all quality sessions interval training but mix up what type of interval training you do ie distances/recovery times/hills etc.
why do you keep referring to riders?
I found this amazing interval timer The GYMBUDDY, built inside a sweatband and works great for any interval training and especially my yoga stretches. It is super inexpensive too! I think the only place it can be found is at http://www.rest-timer.com