What can you gain from sprint intervals, if you're not a sprinter?
You can gain a lot from sprint intervals - even if you aim to improve in long distances like 5km, half marathon, or marathon.
Overall, it seems that the benefits of sprint intervals are quite similar to those from strength training. This means that sprint training not only builds stronger muscles but also improves muscle coordination.
Studies specifically show improvements in:
- Running economy (oxygen consumption at a given speed)
- vVO2max (the lowest speed at which you reach maximum oxygen uptake)
- Running performance (seen in 3000m and 10 km)
Improvements in these areas are very valuable, regardless of the distance you want to run.
- If your running economy improves, 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.
It's particularly interesting that the improvements aren't only in the above factors but also in concrete running performance; ensuring that the training can lead to new personal records.
How do sprint intervals look for a long-distance runner?
Sprints for long-distance runners may not look much different from those for sprinters – but if you're not used to sprinting, proceed with caution. Sprinting involves intense hamstring work, posing a risk of muscle strain if you push too hard your first time.
If it's been a while since you sprinted, start cautiously, using good JUDGMENT – start at a manageable speed. Next session, increase slightly, gradually running faster over time. The goal is to sprint at full capacity!
Examples of sprint sessions
- 8 x 5 seconds with at least 1-minute rest (focus on acceleration)
- 6-8 x 10 seconds with 1-1.5 minute rest
- 6-8 x 15 seconds with 1.5-2 minute rest, gentle start (focus on top speed rather than acceleration)
There are many ways to set it up. The key is to run full intensity during intervals - keeping JUDGMENT in mind.
To sprint at full intensity requires short intervals and ample rest. Experiment with rest and interval lengths. A guideline: rest should be at least 6 times the sprint interval, with intervals 5-15 seconds long.
If you maintain long rests but struggle with pace after several sprints, end the session there – or gradually increase intervals over time. You might handle 10 x 15-second sprints at full speed.
You can also do longer sprints, e.g., 30 seconds – but speed will likely be lower, reducing 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)
