Originally Posted by green bastard INTERVAL TRAINING
1,5 years ago I fractured my arm during a handball game. The metal plate was recently removed and now the doctors said that I'm good to go. I've done some running and training at home in the last year, but nothing really serious. I really want to start playing again, although handball is a very physical sport and severe injuries are nothing out of the ordinary. In the past, I ran about 15km three times a week, but I guess interval training would be better for regaining my speed and maybe my agility(?).
Do you guys have any experiences regarding interval training? I know that it is tough as nails, but I like it that way and am willing to suffer.
Good plans etc. are really appreciated.
Thought about sprinting 100m and slowly jogging 100m alternately, but I can't possibly keep doing that for 60-90minutes?!
If you're looking to build the kind of endurance that lets you run 15 kilometers, you probably don't want to include flat-out sprinting into your HIIT. Potential for hamstring injuries is too high, especially if you maintain it for as long as you're talking here.
If you have a good treadmill, try the following cycle:
* 30 second run, 80-90% effort, at about 2-4% incline. Conveniently, if you're in decent shape, "80-90% effort" is about the max speed on most treadmills.
* 1 minute jog, same incline
* 30 seconds of the same jogging speed, but at maximum grade (about 15% on most good treadmills)
* 1 minute jog, 2-4% incline
Lather, rinse, repeat.
This cycle is intense, no doubt. But, the two high-intensity parts are different -- the 80-90% run part will train your glutes and hamstrings preferentially, and the max incline will nail your quads and calves. You'll still want to puke when you're done, but at least focusing on those groups alternately will allow a bit of "recovery" (well, relatively speaking).
If your inner thoreau is begging you to run outside, rather than on a treadmill, go ahead and try your sprint/jog plan. But instead of running the sprints flat out, try running them at 90% and then immediately following them with a set of 10-15 squat jumps and/or 15-20 maximum vertical leaps. If you like pain, you'll love that.
Also: Estimate how much water you'll need to drink to stay hydrated. Then drink 1.5 to 2 times that amount of water.