Interval jom

almost 1 year plus i've ignore my interval training..sesetengah orang termasukla aku mungkin tak perasan bahawa interval training is the key to run faster.i hate to do anything involving speed workout coz i dont like the feeling of my fast pumping heart beat: it is not comfortable at all and i thought i might collapsed anytime..haha tetapi sesungguhnya aku perlu sedar bahawa nak atau tak kene jugak buat utk meningkatkan level larian yang susah nak meningkat ni..

and what i've search on google is that "Running long distances alone does not develop the explosive energy systems or the neuromuscular coordination necessary to consistently improve your speed.During the running period of the interval, lactic acid is produced and a state of oxygen debt is reached. During the recovery period of the interval, the heart and lungs are still stimulated but they re-supplying bodywith oxygen to help break down the lactic acid"

So semalam aku kuatkan jugak mental untuk buat interval..sepanjang jalan ada tiang2 lampu setiap 50m..aku gunakan tiang lampu tu sebagai tanda untuk buat interval. 200 meter very fast run, dan recover 400 m..baru beberapa kali sprint lebih kurang 15 minit i feel tired already..not sure wether this method suit me or not..so i search on google again..

here's the info i got..let me share with u bagaimana nak create your own interval :

1. Choose which distance your intervals should be
The distance of your race will dictate the length of your intervals.
Intervals of 400 to 800 meters are best for mile races and 5K races.
Intervals of 1 to 2 miles are best for full and half marathons.

2. Interval recovery time
The recovery time between each hard interval should be either until your breathing returns to normal or until your heart rate drops below 120 beats per minute.During the recovery period, it is best to jog.

3. Number of Repetitions
The number of repetitions depends on how fast you run and the distance of your race. The faster you run, the fewer repetitions you will do. The shorter the race, the shorter the intervals will be.2 to 3 miles of speed followed by a rest is good when training for a 5K.3 to 4 miles of speed followed by a rest is good when training for a for a 10K.4 to 6 miles of speed followed by a rest is good when training for a half or full marathon.

4. Time
Interval training should be gradual. Training should take place over several weeks or months.Set a time that you are aiming to run each interval.It is important to run at a consistent speed.

So start ur interval training soon..