What is interval training?

Assuming you are already able to run about 30 minutes comfortably, interval training is a great way to improve your base speed and your endurance.
Interval training involves running a little faster than your aerobic speed (speed you are comfortable running at for long distance, you can also use your heart rate monitor should be no more than 80% of your max heat rate). This training also involves repetitions.
Before starting, be sure to stretch and run 5-10 to warm up.
Run for example, run 1 minute fast, then 1 minute jog/walk to recover, repeat this 6 times.
You can have several variations, personally I run for 400m then jog 400m. To be efficient, you need to keep your fast run within 10%(time wise), so you keep your top speed pretty much the same through each serie.
Don't do it too often, it is tiring. Once a week or once every 2 weeks is enough. It worked great for me to improve my 5K time and to prepare for marathons.

Source: connect.garmin.com via Bertrand on Pinterest

Bertrand Barenghien running profile

Bertrand Barenghien Other posts :

Should you give blood while training?
Estimate your running times
where to save your PB and PR?
How to prepare for your first marathon?
Where to find the best chocolate?
How to change door knob?
Running Guide
My fastest 5Ks
How to prepare for a 5K
Peachtree Road Race

Running times

Let's say that you run a 10K and are wondering... What will be my time if I run a half marathon?... fortunately there are plenty of online tools for that, here are few links :


Runner's world Finish Time Calculator

Running For Fitness race pace

Works very well for me, except to predict my marathon time, I am much slower than calculated, mostly because lack of training.

My running Profile

Bertrand Barenghien other posts :

What is interval training
Should you give blood while training?
where to save your PB and PR?
How to prepare for your first marathon?
Where to find the best chocolate?
How to change door knob?
Running Guide
My fastest 5Ks
How to prepare for a 5K
Peachtree Road Race

Where to save your PR and PB

I use my garmin Forerunner 110 to keep track f my trainings, races and records, see at Garmin connect . Where you see progression of the time on different occasions.

Bertrand Barenghien other posts :

What is interval training
Should you give blood while training?
Estimate your running times
How to prepare for your first marathon?
Where to find the best chocolate?
How to change door knob?
Running Guide
My fastest 5Ks
How to prepare for a 5K
Peachtree Road Race

where to find the best chocolate?

For fine chocolate, I personally think that it is in Belgium that you cab find the best fine chocolate, not industrial chocolate but hand made by a "maitre chocolatier".

Where is the best chocolate?

For fine chocolate, I personally think that it is in Belgium that you cab find the best fine chocolate, not industrial chocolate but hand made by a "maitre chocolatier".

How to prepare for your first half marathon?

Under development.

My Runing Profile