Workout of the Week: Over-Under Interval Session
by Janda Ricci-Munn
This week’s sample training session features the infamous “over-under” interval training format. Over-under interval training is in many ways similar to “fartlek,” the key difference being that true fartlek training does not utilize exact paces, distances and/or durations when specifying periods of hard and easy running. While fartlek training allows the athlete to run as hard, or as easily as he or she pleases, for as long or as little as he or she would like, over-under work requires that the athlete stick to a pre-determined series of distances and paces. By employing over-under interval training, the athlete is able to train the precise energy systems he or she is hoping to develop.
Although over-under intervals can be utilized for both aerobic and anaerobic type training, today’s example centers around the development of lactate threshold. The objective of today’s main set is to stress the athlete’s cardiovascular and aerobic systems by executing a series of 8 minute intervals in which the athlete will hover just below, and just above, his or her lactate threshold. The most important element of the workout is to ensure that the easier of the two paces, which we will refer to as “baseline,” is adhered to throughout the entirety of the workout, especially as fatigue levels increase late in the session. A common problem that many runners encounter when executing over-under workouts on the roads or track is that they fail to maintain proper baseline pace upon completion of the more intensive “up tempo” segments of the interval (in today’s example, the 15 sec. “VO2max” portion of each 8 min. repetition) as fatigue levels increase. This is where use of a treadmill can prove to be exceptionally beneficial; the athlete is effectively forced to maintain goal velocities on both baseline and up tempo segments.
Over-under training is a great way to spice up your approach to interval training and, when planned correctly, can offer the same benefits as standardized interval work. Athletes should note that in addition to varying speeds, variation of course/treadmill grade is another viable option when approaching this type of training; for example, the 15 second up tempo segments listed below could be exchanged for 15 seconds at 4 – 5% grade while maintaining baseline speed. Don’t be afraid to get creative with your approach to over-under training, but do your best to keep the training relative to the events you’re training for.
*Please note that this workout is only recommended for experienced, well trained runners who have gained medical clearance from their family doctor to engage in highly strenuous physical activity. If you’re new to running, see some of my earliest training tips for ideas on how you can bring your baseline endurance up to par and prepare for the more advanced training sessions that I’ll be presenting here in the weeks to come.
Treadmill: Over-Under Interval Session
1 Hour Total
Warm Up:
- Minutes 1 – 10 = Gradually build from Extensive → Intensive zone by increasing speed by .2 mph every other minute.
- Minutes 10 – 15 = GRADUALLY build to Steady State/low end tempo zone by minute 15 by increasing speed by .2 mph every minute.
- Minutes 15 – 18 = GRADUALLY build to high end tempo effort by minute 17 and maintain through minute 18 by increasing speed by .2 – .3 mph every minute.
- Minutes 18 – 20 = Walk
Main Set: 3 x 8 minutes alternating 45 seconds @ low end of tempo zone x 15 seconds @ low end of VO2max zone.
- 2 minute walk/slow jog between intervals
Post set – Min. 60 = Cool down jog.
*Post cool down jog = 2 – 3 minutes of easy walking.
Post session = Hydrate & stretch followed by eating. (see some of my “post training” training tips here in the Landice blog archives for additional information on how to stretch and what to drink/eat once you have completed your workout!)
Training Zones: (Run Specific)
Regenerative: Super easy/walk in the park effort. Usually corresponds to <70% of Max Heart Rate.
Extensive: Easy “base line” aerobic effort. Usually corresponds to 70 – 75 % of Max Heart rate. Comfortable effort that you could easily maintain all day.
Intensive: Elevated/honest aerobic effort. Usually corresponds to 75 – 80% of Max heart rate.
Steady State: Concentrated aerobic effort. 90 minute (fast end) – 2.5 hour (low end) race pace. Usually corresponds to 80 – 85% of Max. HR but can be higher in well trained athletes.
Tempo: 45 (fast end) – 90 minute (low end) race pace. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 – 90+ % of max HR in well trained athletes.
VO2max: By percentage/Perceived level of exertion:
- 90%: Max effort you could maintain for up to 45 minutes. HR zone: 88 – 92% of max HR.
- 92%: Max effort you could maintain for up to 35 minutes. HR zone: 90 – 94% of max HR.
- 94%: Max effort you could maintain for up to 25 minutes HR zone: 92 – 96% of max HR.
- 96%: Max effort you could maintain for up to 17 minutes. HR zone: 94 – 98% of max HR.
- 98%: Max effort you could maintain for up to 10 minutes. HR zone: 98 – 100% of max HR.
- 100%: Think max effort you could maintain for up to 6 minutes. HR zone: Up to 100% of max HR.
