Interval Training

We will begin interval train the week of July 16-22, 2007.
Recommendation: Perform interval training at least once a week. Ideally intervals should be performed on a track. If no track is available run a particular distance, i.e blue car to the green house on the corner and then walk from the green house to the next telephone pole.

The Red Power Diva training calendar is designed so intervals are to be done on Thursday. However, if you have access to a track on Tuesday or Wednesday performs your intervals on those days.

I will be available for consultation at the Diva training locations on Tuesday, Wednesday and Thursday to review how the intervals are to be formed if needed.

What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. For example: It may involve walking for two minutes or a certain distance (110 meters) at your normal pace, and then running or speed walking for two minutes, or a certain distance (110 meters) and alternating this pattern throughout the duration of a workout. NOTE: Those who have been walking only may want to try some slow running during the intense part of the intervals.

What is the Purpose? Many of you are at the stage of your training where you need to focus on increasing your speed. Intervals are an efficient training method designed for you to increase your intensity and speed without burning yourself out in a matter of minutes.

RED POWER DIVAS INTERVAL TRAINING

Warm-up: Walk or run, depending on what you normally do, at your normal pace for one mile:

Start your Intervals:

(1) Walk/Run at your normal pace for 110 meters ( ¼ of the track)
(2) Speed Walk/Increase Run Intensity for 110 meters ( ¼ of the track)
(3) Walk/Run at your normal pace for 110 meters ( ¼ of the track)
(4) Speed Walk/Increase Run Intensity for 110 meters ( ¼ of the track)

Repeats: Repeat these intervals for a total of 16 times which will equal approximately one mile of intervals

Finish Training: Walk/run two miles at your normal pace to finish up your training for the day