Since stroke volume peaks during the recovery interval, and because there are many recovery intervals during an interval workout, stroke volume peaks many times, providing a stimulus for improving maximum stroke volume and thus the capacity of the oxygen transport system. The increase in stroke volume places an overload on the heart, which makes the heart stronger. Thus, the emphasis of the workout was placed on the recovery interval, prompting Gerschler and Reindell to call it an “interval workout” or “interval training.” Gerschler and Reindell’s original interval training method consisted of running periods ranging from 30 to 70 seconds at an intensity that elevated the heart rate to 170 to 180 beats per minute, followed by sufficient recovery to allow the heart rate to decrease to 120 beats per minute, signifying the readiness to perform the next work period.ĭuring the recovery interval, the heart rate declines rapidly, but there is a lot of blood returning to the heart from the muscles, which leaves more time for the left ventricle to fill with a lot of blood, and subsequently eject a lot of blood with each beat (called the stroke volume). When interval training was first studied in the 1930s by coach Waldemar Gerschler and physiologist Hans Reindell of Germany’s Freiburg University, they focused their attention on its cardiovascular aspects and believed that the stimulus for cardiovascular improvement occurs during the recovery intervals between work periods rather than during the periods of activity, as the heart rate decreases from an elevated value. However, this is where a lot of coaches and runners make mistakes. For example, you can run 5 x 1,000 meters faster than you can run 5,000 meters you can run 10 x 500 meters faster than 5 x 1,000 meters and you can run 20 x 250 meters faster than 10 x 500 meters. Sounds obvious, but Åstrand’s simple observation is the basis for interval training. However, it wasn’t until the 1960s that famous Swedish physiologist PerOlaf Åstrand discovered that breaking up a set amount of work into smaller segments enables individuals to perform a greater volume of work at a high intensity. Once the training secret of the world’s best runners, interval training is now done by everyone, from competitive athletes to grandma next door.Įmil Zatopek of the former Czechoslovakia, who won the 10K at the 1948 Olympics and 5K, 10K, and marathon at the 1952 Olympics, was the first athlete to popularize interval training. Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: y131.A quick guide to interval training, with some sample workouts. You will also find training tips, training groups, running retreats and more. Jeff Galloway Resources: the E-Shop where you will find “”Marathon, You Can Do It ” and other books for your running library. 800-meter repetitions can be useful for the marathon, but the mile distance helps to mold together the components of marathon form and exertion in one exercise. Longer repetitions, such as mile repeats, have been overwhelmingly the most successful distance used in the Galloway program. Shorter distance goal races, such as the 5K and10K, use short repetitions of between 400 and 800 meters. Measured segments (repetitions) are run at a pace that is slightly faster than marathon goal pace and are followed by a rest interval. The most popular form of marathon speed play is interval training, a technique that has been used by world-class athletes for many, many years.
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