Engage in a focused interval running session where longer intervals are split into shorter segments with brief rests, aimed at maintaining high intensity throughout.
Prepare your body for the interval session with a gentle warm-up.
Start with an easy jog to increase heart rate gradually.
Perform dynamic stretches like leg swings, high knees, and butt kicks to increase mobility.
Complete a set of broken intervals to maintain intensity over a prolonged period.
Run at 85% of your maximum effort for 90 seconds.
Walk or jog lightly for 30 seconds to recover.
Run at 85% of your maximum effort for 90 seconds.
Walk or jog lightly for 60 seconds to recover.
Lower heart rate and promote recovery with a cool-down.
Gradually lower your pace to an easy jog or walk for recovery.
Perform static stretching focusing on major muscle groups used.
Broken Intervals provide a unique opportunity to improve your speed and stamina by breaking down longer efforts into shorter, more manageable parts. This helps maintain a high level of intensity throughout the session, boosting your cardiovascular fitness and helping to increase your VO₂ max. Breakdown sessions like these teach your body to perform at a higher intensity for longer periods, which translates to better racing speeds or overall running performance.
Additionally, the brief rest periods allow for slight recovery, enabling you to repeatedly hit higher intensity efforts. This is particularly beneficial for athletes looking to push their speed boundaries while still maintaining control over pace, resulting in efficient energy usage during races or longer runs.
This session is suitable for intermediate to advanced runners who have a good base level of fitness and are looking to improve their speed and endurance. Beginners may find this session challenging, and should consider building up their base endurance before attempting broken intervals. However, beginners could adapt the session by reducing the intensity and increasing rest periods if they wish to try it.
To get the most out of this session, focus on maintaining a consistent effort across all intervals without compromising your form. Use a running surface where you can safely accelerate and decelerate, like a track or flat path. Ensure you are well hydrated and energize with a light carbohydrate snack 30-60 minutes before starting. Remember, the goal is to sustain high intensity, so listen to your body and adjust the pace if you start to lose form.