Variations
"Walk-back sprinting" is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery. A runner will use this method of training mainly to add speed to their race and give them a finishing kick.
For many runners a 400 meter interval is standard, It is used from 400 runners to marathon runners. Many people think that because they are running a marathon they should do all training at a slow and steady pace, however it is necessary for everyone wishing for a good time to do this type of training. For most sports people, they should complete an interval training sessions every week.
Fartlek training, named and developed by Swedes, is intermediate between true interval training and regular distance training. The name means 'speed play', and consists of distance running "anywhere", with bursts of harder running at more irregular points, lengths, and speeds compared with interval training. Supporters of this discipline state that fartlek is an efficient training method, helping a person to avoid injuries that often accompany non-stop, repetitive activity, stating also that it provides the opportunity to increase a persons intensity without extenuating in a matter of minutes.
Read more about this topic: Interval Training
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