What can you gain from sprint intervals if you're not a sprinter?
You can gain quite a bit from sprint intervals - even if you want to improve in long distances like 5km, half marathon, or marathon.
Overall, it seems that the benefits of sprint intervals are similar to those from strength training. This means sprint training not only gives stronger muscles but also better-coordinated muscles.
Studies show improvements in:
- Running economy (oxygen use at a given speed)
- vVO2max (lowest speed at maximum oxygen uptake)
- Running performance (seen in 3000m and 10 km)
Improvements in the points mentioned above are valuable for any distance you want to run.
- If you improve running economy, you'll use less oxygen at the same speed, allowing you to run faster.
- Improving vVO2max means you can run at a higher speed before reaching your oxygen uptake limit.
Interestingly, improvements are not only seen in the above factors but also concretely in running performance, ensuring that training leads to new personal records.
What do sprint intervals look like for a distance runner?
Sprint for distance runners doesn't necessarily look different from sprinters – but if you're not used to sprinting, proceed cautiously. There's a lot of pressure on the hamstrings when sprinting, so there's a risk of injury if you sprint hard after a long break.
If it's been a while since you sprinted, start cautiously, with a good amount of COMMON SENSE – by that, I mean start at a lower speed. Begin at a speed you can handle. Next session, you can increase slightly, and over time, gradually run faster in intervals. The goal is to sprint all out!
Examples of sprint sessions
- 8 x 5 seconds with at least 1-minute rest (focus on acceleration)
- 6-8 x 10 seconds with at least 1-1.5 minutes rest
- 6-8 x 15 seconds with at least 1.5-2 minutes rest with a soft start (focus on top speed rather than acceleration)
There are many ways to set it up. The key is to run intervals at full speed - keeping the above-mentioned COMMON SENSE in mind.
To run at full speed, intervals shouldn't be too long, and breaks should be long enough. You can experiment with the length of breaks and intervals. Start with breaks at least 6 times the sprint interval, and intervals around 5-15 seconds.
If you take long breaks but still struggle to maintain speed after a certain number of sprints, I recommend stopping the session – you can also increase intervals over time, beyond what I've shown here – for instance, maintaining full speed on 10 x 15 seconds sprints.
You can also do longer sprints, e.g., 30 seconds – but the pace will likely be lower, and you won't get the full 'sprint benefit.'
References
- Bangsbo et al., Reduced volume and increased training intensity elevate muscle Na+-K+ pump α2-subunit expression as well as short- and long-term work capacity in humans (2009)
- Skovgaard C. et al., Effect of speed endurance training and reduced training volume on running economy and single muscle fiber adaptations in trained runners. (2018)
- Lum D. et al., Effects of intermittent sprint and plyometric training on endurance running performance. (2019)
- Koral J., Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes, (2018)
