Intensive training plays a crucial role in improving running performance. In addition to intervals and tempo runs, there are effective variations of intensive sessions to diversify the weekly training program and keep motivation high. This article presents five examples of alternative methods of intensive training.
The importance of intensive training
The secret to effective training lies in variety: it is important to modify the intensity of training through a variety of runs to stimulate the body with different inputs. Among these, interval workouts are particularly important for enhancing endurance, strength, and speed.
running.COACH suggests two types of intensive training sessions in the training plan:
- Interval: alternating short periods of intense exertion with short recovery phases to reach or exceed the lactate threshold.
- Tempo run: Running at high intensity over a longer distance or time than intervals to bring the pace closer to the anaerobic threshold without accumulating lactate.
Why introduce variation in intensive training?
Variety brings excitement to daily training and challenges the body in new ways. Alternative forms of intensive training can offer a range of benefits:
- Performance enhancement: Different training sessions stimulate muscles in new ways and improve overall endurance and strength.
- Injury prevention: Varying the type of training reduces the risk of muscle overload and running-related injuries.
- Increased motivation: Trying new activities and challenges can help maintain motivation and interest in training, avoiding monotony.
Examples of alternative intensive running workouts
- Stair running: Running up stairs or steps is an excellent way to strengthen leg muscles and explosive power. Find a flight of stairs or steps and run up and down repeatedly. You can increase intensity by adding sprints or jumps on the steps.
- Hill running: Find a steep hill and run up and down repeatedly. Uphill running builds muscle strength and improves cardiovascular endurance, while downhill running also improves running technique.
- Off-road running: Running on uneven terrain such as sand, gravel, or forest trails helps develop core stability, ankle and foot strength, and balance. This type of training requires increased focus and coordination.
- Obstacle running: Use obstacles such as barriers, tree trunks or steps to incorporate agility and strength challenges to your run. Jumping and overcoming obstacles helps improve leg power and coordination.
- Direction changes and plyometric exercises: Alternate between forward sprints and sudden direction changes during high-intensity running, or integrate plyometric exercises like depth jumps, sprint jumps and squat jumps. This type of training improves agility, reaction speed and explosive power.
Conclusion
Variation in intensive running training offers numerous opportunities to improve performance, maintain high motivation, and reduce the risk of injuries. Trying different training methods and seeing which ones work best can be helpful. It is important to listen to your body and adapt training to your individual needs.
Create a personalized and dynamic training plan with running.COACH to prepare you for your running goals, based on your current fitness level. Try running.COACH free for two weeks after your first sign-up!
