Home' Navy News : June 6th 2013 Contents 30 HEALTH
www.defence.gov.au/news/NAVYNEWS June 6, 2013
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Increasing your output
NTERVAL training is a highly scien-
tifically structured training method
that teaches your mind and muscles
to work at a faster rate, improves your
ability to withstand the discomfort associ-
ated with higher intensity and improves
the anaerobic capacity of your energy
Interval training is vital for those who
commonly feel that they could run for
longer in the Basic Fitness Assessment
but cannot run faster.
For those wishing to increase their run
time or their speed over a given distance,
the recommended training distances vary
from 200m to 800m.
More advanced athletes may include
longer distances of 1000m to 1200m,
which is a method known as repetition
The training pace is set around 70-90
per cent of your maximum effort, with
100 per cent being the fastest you can go.
This will result in a relatively high
heart rate so all personnel should contact
their PT staff before beginning an interval
For those training up to 400m, a 1:3
work/recovery ratio is used.
That means for the duration of your
work effort, your recovery lasts three
times as long before the next repetition.
For distances from 400m-800m, a 1:2
work/recovery ratio is used and a 1:1 ratio
is used for distances longer than 800m.
If you use your heart rate as a recovery
guide, it should return to 110-120 beats a
minute before your next repetition.
One way to work out your training
speed is to base it on a percentage of your
100 per cent pace.
Once you have your 100 per cent pace
for the desired distance you can use the
For example, 60 seconds divided by
80 (percentage of maximum pace) multi-
plied by 100, would equal 75 seconds.
Therefore, if the fastest time taken to
complete 400m is 60 seconds, an 80 per
cent effort would require a repetition time
of 75 seconds with a rest interval of 150
It is vital that this speed is maintained,
even though you may feel that you can
run faster at the beginning of the session.
Another variation is to take your
average speed for a given distance and
increase the effort of intensity.
This equation uses a 2.4km run as an
So a 12-minute 2.4km time would equal
an average 400m time of two minutes,
which would then equal a 1 minute 48 sec-
ond training speed per 400m interval.
The amount of times you complete
each interval will depend on your experi-
ence and current fitness level as well as
your distance, intensity and recovery
from any previous training.
However, you can use the guide (below
right) to help structure your session.
The type of recovery you undertake
during rest periods also matters.
To emphasise your explosive (under
10 seconds) system you need a static
recovery where you don’t move. If you
wish to work your lactic and aerobic
systems, then an active recovery is better
with light movement such as walking.
Next edition, LT Orr will discuss high intensity
LT Rob Orr discusses basic interval training in the second of a three-
= average 400m time
SPEED EQUATION #2
– 10% = training speed
Duration of work Distance
up to 400m
400m to 800m 1:2
120 secs +
x 100 = target time
SPEED EQUATION #1
*The level of intensity would depend on your
current fitness and interval experience.
IN TIME: Adjusting
your speed, pace
and recovery time
may help your BFA.
Photo: LAC Mark Friend
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