Oxygen Capacity.
Exercise 1:
Longer intervals
Oxygen uptake
Longer intervals can be found in many different
shapes, for example 6x4 min with 2 min break, or 8x1000 m with 1½ min break,
4x8 min with 3 min break and so on.
But typically for all the intervals is that
they last for 2-8 min. Each interval is followed by a break lasting about half
of the running time. Though very rear more than 3 min.
The active training time should be in between
20 and 30 min and the intervals is done with a pulse interval 85-100 % of max
pulse, where the pulse is typically higher on the short intervals.
The break between the intervals can both be
active or passive. Both can be good and you should find the method that suits
you best.
Intensity: 85-100 % of max pulse.
Time: 30-45 min plus warming up and down
Example:
10 min warm up
30 min 6x1000 m, every interval is run on 3.20
min, break every time 2 min
10 min warm down
10 min stretching
Why:
To develop oxygen uptake
