Max Speed Interval Session
Lactate threshold training
Intensity is best monitored using a heart rate monitor.
The aim of this session is to provide runners of all fitness levels with a tough workout to develop their lactate threshold.
The max speed running for 1 minute will see lactic acid start to build up quickly. Take the rest periods easy to allow yourself to recover.
This is a great way to burn body fat and generate results for people who do not have huge amounts of time to commit to training.
At the start of the max speed interval you should be running as fast as you can. SPRINTING.
Expect your speed to slow dramatically during the minute – the secret is to keep working as hard as you can.
Stage of Session
1k flat run followed by dynamic stretch.
Gradually raise pulse to 60% Max Heart Rate
Max Speed Intervals
Each interval should last 1 minute – run it as fast as you can.
Beginner – 1 to 3 intervals with 3 minutes light jogging between each.
Intermediate – 5 intervals with 2 minutes light jogging between each.
Advanced – 5 to 10 intervals with 1 minute light jogging between each.
80% to 85% Max Heart Rate
1k run followed by a full body static stretch.
Gradually reduce pulse rate.
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