INCORPORATE INTERVALS

Study subjects who did a six-week sprint-interval programme improved their aerobic capacity by 8.7%, slashed body fat by 8% and increased their peak speed by 4.8%*. Alternating between intense bouts and recovery periods induces physiological changes that drive up your calorie burn, as well as your VO2 max, for the next 24 hours. Vomit-inducing they may be, but uphill runs are undeniably good for your stamina and building strength in your leg muscles, which in turn increases your speed. ‘Not only does the forward angle of uphill running put an emphasis on building strength through the posterior chain, it positively promotes triple extension of the hips, knees and ankles for optimal stride,’ says O’neill. ‘Sprinters regularly run uphill at a 10% gradient as it promotes a forward lean and improves acceleration and power production. This can be done in 10-20 second bursts, repeated six to 10 times.’

The treadmill can be the perfect tool for mastering intervals. ‘Outside, when you’re propelling your own pace, you may start to slow down unknowingly,’ says Nate Vandervest, a running coach and strength and conditioning specialist. But the consistent movement of the treadmill lets you maintain your speed. Try this easy, effective session for size: run all out for 40 secs, walk for a minute, run all out for 60 secs, walk for a minute, then run all out for 80 secs and walk for two minutes. Aim to do three rounds in total. Then hobble to the changing rooms.