Quote:
Originally Posted by desperate housewife
your advice is great.
i have heard about a 3:1 ratio in which you run for 3 min and slow down for 1 min then speed up for 3min. What do you think of that type of interval training to build endurance? How should I gradually increase my time running at a faster pace (for example, instead of doing 3:1, maybe do 5:1)?
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Depends.. the point of interval training (to some extent) is to build your Lactate Threshold, and if you're really going to kill yourself, short ammounts of time will seem like hours.
If you're going to do an all out sprint (and I mean all out, 120% effort, almost puking when you're done) followed by a rest, followed by a sprint, and repeat it 4 or 5 times, you're going to realize that 1-2 minutes is a LONG time. Start with a one minute sprint, followed by a 3 minute rest, and repeat 5x. See how you feel after that.
Eventualy, work up to a 1 minute sprint with only a 1 minute recovery. Build from there. You get out what you put in, so really work yourself. When you're convinced you aren't able to do another sprint, commit to TWO more sprints (And once you commit, NEVER ever allow yourself to quit) That is where you'll train your mind into realizing the body is more capable than you would imagine, and THAT is where you'll benefit the most.
Oh, and be careful with sprinting on foot, it's pretty rough on the body. Stretch!