Intervals

Here we will explain the different approaches to the interval structure. We will be incorporating three methods as laid out by Baker (2015). Using each method for a period of 3 weeks - 3x per week, progressing the volume within each of these mini cycles before progressing the intensity. Our suggestion is to use the exact method below for a 12 week cycle but do listen to your body, if at any time you aren’t completing the intervals before the buzzer or you are consistently beating the buzzer then you need to retest and adjust accordingly.

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Grids Method

This method includes a burst of exercise at 100-110% MAS interspersed with active recovery at 50-70% MAS - simply, you run then you jog. 

Equipment

4 markers

Measuring tape

Downloaded audio clip (15s or 30s)

Method

1. Enter intensity into the calculator above and find your distance for both sides of the rectangle
2. Place a marker down, measure highest intensity distance and place second marker down
3. Measure lowest intensity distance, moving perpendicular to first length and place marker down
4. Now place last marker to line up with first and third marker - you should have formed a rectangle
5. Warm-up body sufficiently (see warm-up programme)
6. Set up the audio and complete the longest length at a run, reaching the second marker when the buzzer sounds, then jog second length, reaching the third marker when the buzzer sounds
7. Repeat until the set is completed
8. Rest between sets is 2-3 minutes

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Euro-fit Method

We will be completing two cycles with this method before progressing. This method includes a burst of exercise at 120-130% MAS interspersed with equal rest - simply, you sprint then you rest.

Equipment

2 markers

Measuring tape

Downloaded audio clip (15s or 30s)

Method

1. Enter intensity into calculator above and find your distance for each interval
2. Place a marker down, measure distance and place second marker
3. Warm up body sufficiently (see warm-up programme)
4. Set up the audio and sprint the length reaching the second marker when the buzzer sounds
5. Rest until you hear the next buzzer
6. Repeat until the set is completed
7. Rest between sets is 2-3 minutes

Tabata Method (altered)

This method includes a burst of exercise at 130-140% MAS for 20 seconds interspersed with 10 seconds rest. This is not for the faint hearted but if you have made it this far in your programme you are more than ready!

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Equipment

2 markers

Measuring tape

Downloaded audio clip (Tabata)

Method

1. Enter intensity into calculator above and find your distance for each interval
2. Place a marker down, measure the distance and place second marker
3. Warm up body sufficiently (see warm-up programme)
4. Set up the audio and sprint the length reaching the second marker when the buzzer sounds
5. Rest until you hear the next buzzer (remember this is shorter than you will be used to)
6. Repeat until set is completed
7. Rest between sets is 2-3 minutes

Tips

• Be sure to hit the marker as the bell dings - any earlier and you alter the training method.
• To complete this on a treadmill you will need to check the speed of each level, set the treadmill to your MAS% and run for the same amount of time as set out in the progression chart e.g MAS @ 110% = 4.84ms-1 set treadmill to this speed, play audio, sprint for 15s and jump off for 15s (be very careful if opting for this method!)
• If you have access to a treadmill which can roll freely while calculating the distance then you are in luck! Simply take note of the distance you need to complete at each interval, remove the tab and run accordingly
• If running on a flat surface keep your intervals at 15s so you don’t run out of space - if using a treadmill, rower or cycler you can increase sets to 30s
• Give it a go with the exact intensity layout in the programme and adjust if you are finding it too difficult - simply reduce the intensity

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