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How to build power through interval training


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How to build power through interval training

Senior Lecturer of Education, PE Teacher and Can Too Coach, Michelle Gorzanelli loves to run.

“Running releases endorphins and it gives you the high that you do not get from other sports,” says Michelle.

The highlights of her coaching career are seeing Can Too-ers return for another program to see how the foundation has changed their personal health and lifestyle in a positive way by giving them a new zest for life!

“Can Too has a unique culture with the most caring and thoughtful people unlike no other organisation.”

Can Too Coach Michelle’s tips on how to prepare for NAB RunWest

For a long time interval training has been used to improve the performance of endurance athletes.

The event you’re training for – NAB RunWest is considered an endurance event because you will be running for a prolonged period of time.

Interval training prepares you mentally and physically for event day. This type of training is performed at a higher intensity than race pace and includes recovery periods after the high intensity peaks.

An example of an interval training set is to run 3 x 400 metres at a running track:

  1. run 400 meters at a high intensity
  2. actively recover by jogging, slowly walking or do a standing recovery for a short period of time e.g. 45 seconds
  3. repeat the 400 metres at a high intensity
  4. repeat the recovery
  5. run for another 400 metres at high intensity
  6. recover for two minutes standing then repeat the above set of 3 x 400s.

The benefits of interval training

The higher intensity sets will make you feel more comfortable for your long Saturday training runs because it’s increasing your power.

Power is defined as work rate over time, so that means you’ll be running those higher intensity sessions at a shorter period of time.

Those faster sessions will translate to you being a more efficient and powerful runner and those benefits will be transferred to your Saturday long runs.

There’s a couple of ways you might see the benefits, it might be on a Saturday long run your average pace begins to get quicker or you might sustain the same pace but for a longer period of time.

So when the interval sessions are really hard and are making you feel exhausted know that there are benefits to doing interval training and those benefits will come for a sustained period of time which you’ll see on your long runs and on event day.

Good luck with your training and I look forward to seeing you on the track.