Sean Callahan re-emerges with story on masters interval training
Here’s the story, in case the link goes buh-bye:
Faster, slower, faster, repeat of speed to boost speed
Interval training can help runners build speed — but experts warn to take it easy at firstBy Sean Callahan, Special to Tribune Newspapers
6:01 PM CDT, May 12, 2010
J.A. Abels, 66, is a financial planner by day.
But when he’s not working, Abels is a serious Masters track competitor. In fact, he’s a national champion, winner of the 2009 indoor 400-meter run in the 65-69 age group.
He ran that 400-meter race in 65.72 seconds. He attributes that victory to one thing: interval training.
“There’s no doubt in my mind that interval training is what got me the national championship,” the Papillion, Neb., runner said.
Intervals — a training technique that incorporates running at race speed for short, predetermined distances followed by slower-paced intervals — can benefit older runners, whether they’re competing in Masters events or just jogging in neighborhood fun runs.
Pete Magill, 48, the 2009 USA Masters 5K national champion in the 45-49 age group and a running coach who lives in South Pasadena, Calif., touts the benefits. “It’s inconceivable to me that anyone would attempt to run a good race without (interval training).”
What is interval training?
Interval training teaches your body to go faster. “The only way to get faster is to run faster,” said Ross Dunton, 77, a Masters competitor and coach, who lives in Sevierville, Tenn.
With intervals, however, you start running faster in small chunks, in manageable stretches of distance. If your goal is to run a 5K in about 25 minutes — or at about an 8-minute per mile pace — a typical interval training distance would be 400 meters run in about 120 seconds.
This effort would be followed by a 200-meter interval run at a much slower pace. The jog is then followed by another 400-meter run at about 120 seconds.
You would continue in this manner until running 12 of the 400-meter stints at race pace. Overall, including the 200-meter jogging intervals, you’ll cover a 7K. Gradually, you can build up to running longer intervals at race pace, with shorter jogging intervals.
How it works
Physiologically, the increased speed helps build the body on a cellular level. The increased effort builds new blood vessels and creates new and more muscle cells. Chris Crowley and Henry S. Lodge explain how the process works in their book “Younger Next Year”:
“When you exercise fairly hard, you stress your muscles … You wear out little bits that need to be replaced after each use, requiring lots of fine tuning and minor repairs. This type of injury is called adaptive micro-trauma, and it’s critical to your growth and health. It’s the signal to your body that it needs to repair the damage — and then some. It needs to make the muscle just a little stronger.”
Recovering
Intervals are hard work and require recovery time, so coaches recommend doing one long-distance, aerobic-focused interval workout a week. Magill said runners can add another weekly interval workout using much shorter distances, such as 40 meters or 100 meters. This kind of drill is classified under “speedwork” and is an anaerobic workout.
Magill cautions runners to start interval training slowly to avoid injury. “A lot of people start out way too hard,” he said.
To get started, Magill suggests adding 15- to 20-second segments of faster-paced running during regular jogs. After a few weeks, build up to true interval training.
But again, Magill cautions against overdoing it. “When you finish your intervals, if you don’t feel like you can run another interval at that pace, you ran too hard,” he says.
Michael Deck, 41, is coached by Magill and swears by interval training. Deck decided to complete a marathon four years ago, after not having run for about 20 years.
After struggling to the finish line in about four hours, Deck decided to change his training. He altered his regimen and improved his next marathon, qualifying for the 2009 Boston Marathon.
After that experience, he wanted to go even faster. He found Magill and his interval training. Within about five months, Deck said, his training had him on pace to run a sub-three-hour marathon. “It was phenomenal,” he said of the training.
Abels also remains a true believer in interval training, which he started in 2007 under Dunton. Abels had started running again in his early 60s. The last time he ran was during competition in high school.
He had some early success after returning to the track, winning an age-group race in the Cornhusker State Games in 2005, but he was plagued with injuries.
He traveled to Tennessee to train with Dunton. The coach changed Abel’s stride, but, more important, he introduced a new approach to intervals. The changes almost eliminated injuries, and in about five weeks, he got faster.
“I went from 2:40 to 2:30 in the 800 meters,” Abels said, “and that’s a huge difference in a race like that.”
Enough to move from an also-ran to the podium.
A 10-week interval progression for a 5k
Coach Pete Magill offers a sample interval training program for a 5K race below. Here’s how to implement the program.
First, pick a reasonable goal for the race. For example, if you’d like to finish in about 25 minutes, your goal will be about an 8-minute mile pace.
For training, your “race pace” would be 1 minute for each 200-meter distance.
Week 1: 12 x 400 meters at race pace, with 400-meter jog rest
Week 2: 12 x 400 meters at race pace, with 300-meter jog rest
Week 3: 12 x 400 meters at race pace, with 200-meter jog rest
Week 4: 6 x 800 meters at race pace, with 400-meter jog rest
Week 5: 12 x 400 meters at race pace, with 100-meter jog rest
Week 6: 6 x 800 meters at race pace, with 200-meter jog rest
Week 7: 12 x 400 meters at race pace, with 100-meter jog rest
Week 8: 5 x 1000 meters at race pace, with 400-meter jog rest
Week 9: 12 x 400 meters at race pace, with 100-meter jog rest
Week 10: Race
10 Responses
Roger that. I’ve been doing interval training for 54 years now. It’s the only way to fly. At almost age 79, Tuesday, I covered 48 x 110 and 4 x 330. Wednesday was resistance day with 10 x 110 warmup and then I strapped on my heavy ATV tire and did 4 x 880 dragging that sucker on the run. My measuring wheel is in feet. I have to train on a street and I have it measured and marked with spray paint. The closest “rubber” track is 40 miles so I only train on asphalt. With the exception of the ATV tire training, most clock times are sub-8 minute to 8 minute mile pace. Smartty
What ever happened to running intervals at faster than race pace, which is what I did as a high schooler? As a member of the cross country team, I remember coach Dave D. telling us to run 10 440-yard dashes at 70 seconds or better (or was it under 70?) with a small rest interval. And this was for runners with no hope of running the cross country race at under 5 minutes a mile.
In fact, until fairly recently I had never heard of running intervals at race speed. The philosophy (at least I thought it was) was to run shorter distances at faster speeds, making the actual race pace feel like a piece of cake.
Peter, you’re absolutely right. Intervals at faster than race pace will make the race feel “easier”. My 8 minute and faster training pace will make my 10,000 a breeze. Smartty
Intevals work for sprinters and all other running events when in training. It builds strength, speed and endurance.
If you like intervals and are a middle distance or distance runner, check out Bob Schul’s web site, he trived on intervals in his quest to win the Olympic 5K gold, he was coached by the legendary Mikaly Igloi, and has an excellent manuel, plus he is a great guy.
I’d like to hear from Jerry Smartt. What an inspiring story…54 years of interval training !! It gives me hope. I’ll be 51; and am wondering how I’m going to continue in the sport I love. The last few years; is the first I’ve struggled with recovery; as well as warming up. It’s all the aches and pains. My only comment to Pete Taylor is anytime I’ve stayed slightly “faster” than race pace; I’ve ended up with an injury( hamstrings) a month later.
Well, “Who’s Your Daddy,” I was 17 at the time I ran 10 separate quarters (440s) with a short rest in between (managed to get only 8 of the 10 done in under 70 seconds, but it was a dead cinder track and we ran without spikes).
Personally, I haven’t run in a race in 8 or 9 years, as I have had a problem with my right foot (and I do no intervals). Maybe age makes a difference as far as the speed at which intervals should be run (will have to ask M80 Earl Fee when I get a chance).
Something to smile about: when I was 18 yrs. old
had already competed in T&F for 5 yrs. our coach got the great idea to have us run 10 x 100 m in about 18-20 sec. 5 min. inbetween. We thought he was nuts… did it anyway – and felt great… of course. We used to work out 2x a week.
That was the time when I still warmed up, running 4 laps on a dirt track, and then doing INTERVALS.
Audrey and I decided, we still want to compete when we are 90 yrs. old…. Olga, here we come!
Interval training comes in many tastes. It depends on which energy system you want to train. Training them all is in my opinion the best.
Cats may contact me anytime. I mainly do 3 things, I keep Ms America happy, I run, and I mow. I have a groundkeeper who does the chainsaw biz, ladder climbing, weed eating, shovel work, etc. How nice is THAT. When folks ask my girls, “Who’s your daddy?” They say, “He’s one wild and crazy cat.”
Smartty j9s1131@hughes.net
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