MAX SPEED INTERVAL TRAINING

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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

Activity

Intensity

 

Warm Up

 

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

 

 

Cool Down

 

1k run followed by a full body static stretch. ​​ 

 

 

Gradually reduce pulse rate.

 

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