Interval training (medium-playful): Number run

Group work

Groups of 4 (integrate new group formation)

Form groups of four and number the participants within the group. The participants run behind each other in single file at a certain distance (approx. 50 metres) and at a normal basic pace (number four at the very back, number one at the very front). The number four overtakes all the other participants and continues to run at an increased pace until the distance to the person behind (number one) is approximately the same as the distance between the other runners. The number three then starts to overtake the runners in front (possibly with a shout from the new leader). The exercise is continued until the participants have returned to the same order in the single file as at the start of the exercise (number 1 at the front, number 4 at the back). If several passes are desired, the participants can pause in place after a complete pass or continue at a relaxed trot in order to then start the next overtaking manoeuvres (possibly forming new groups).

Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the size of the group (3-8 participants).

Exercise duration: 3 x approx. 200m + additional distance for participants at basic pace

Break: 1-3 minutes (easy trot or wait in place)

Repetitions: 2-4 runs

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than in the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

No material required