How can interval training improve your running performance?
In order to get the maximum out of your training, you need to apply some key training principles. One of the most important principles to consider is variation. Having variation in your training can help keep you motivated, improve aerobic capacity and reduce your chance of injury.
Here are some of the different types of sessions we do at Stride Club:
Speed
Speed sessions are an important aspect for all runners no matter if you are training for a 5km or a marathon. Speed training increases your VO2 max and improves your body’s ability to quickly transport oxygen to the muscles for energy, making you able to run faster.
Speed sessions can also help cue effective running technique – including a high cadence, knee drive and arm movement.
Intervals
Interval training strictly focuses on running high intensities in short bursts. At Stride Club our intervals may vary from short 200m efforts up to longer 1km efforts with varying walk or slow jog recovery. These short running efforts will help your body build resilience against fatigue and pain, ultimately improving your running economy and leading to faster running speeds and better capacity for high intensity
Example session → 12 minutes of 400m intervals with 100m walk recovery after each rep
Fartlek
Involves alternating between hard and easy paces
This is great for improving your ability to change pace and build aerobic efficiency
A common Fartlek session we may do is called the Mona Fartlek which is 2×90 seconds, 4×60 seconds, 4×30 seconds, 4×15 seconds. All efforts are done with a recovery that is the equivalent time of the effort completed (90 seconds hard effort, 90 seconds slow recovery effort and so on).
Hills
At Stride Club we use hills with a gradual, steady incline which enables you to run the whole way up the hill and not place too much load on your body
Hill repeats help improve aerobic capacity, high-intensity fatigue and build explosive power in your leg muscles
The sessions are currently offered Tuesday 5.15am at New Farm, Tuesday 5.30pm at Hawthorne and Thursday 5.15am at Hawthorne. Please ask to join the PEAK Stride Club Facebook group for more information about the sessions.
If you are looking to improve your running or set a goal to work towards, please give our clinic a call on(07) 3399 3318 to find out more information
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Hawthorne
- Phone: (07) 3399 3318
- Fax: (07) 3319 6577
Address
5/171 Riding Road,Hawthorne, QLD, 4171 Get Directions
Opening Hours -
6 days per week
- Monday - Friday: 7:00 am - 8:00 pm
- Saturday: 7:00 am - 1:00 pm
To make a booking outside of business hours, please use our form by clicking here.
New Farm
- Phone: (07) 3399 4668
- Fax: (07) 3319 6577
Address
1/15 Lamington Street,New Farm, QLD, 4005 Get Directions
Opening Hours -
6 days per week
- Monday: 7:00 am - 8:00 pm
- Tuesday: 7:00 am - 8:00 pm
- Wednesday: 9:00 am - 8:00 pm
- Thursday: 10:00 am - 8:00 pm
- Friday: 7:00 am - 3:00 pm
- Saturday: 7:00 am - 3:00 pm
To make a booking outside of business hours, please use our form by clicking here.