What is interval speed training?
Interval speed training is a method of training that combines short, intense bursts of sprinting with a (usually) shortened period of rest. This may be repeated up to 5 - 10 times in a session.
I’ll note straight away that this is NOT an effective means to build speed (get faster), as the rest periods are inadequate to avoid fatigue. Fatigue is the sworn enemy of speed development.
Interval speed training is, however, a very effective way to recreate the continuous stop-start nature of sports and the energy development requirements of an athlete’s sport. An athlete that has the energy system development (or ‘fitness’) that allows them to compete at a high intensity for the duration of a match is a very desirable attribute. This is known as an athlete’s repeat sprint ability.
Hopefully, thinking of interval speed training as more conditioning than speed development makes sense.
As an example, If I prescribe 30m sprints for an athlete and we are attempting to build speed (get faster), then I’ll have that athlete rest a minimum of 90-120s between sprints. This allows a ‘reset’ of both the energy and nervous systems, allowing the athlete to sprint again with between 95-100% true intensity. I would expect that the sprint times would stay fairly consistent (if not better) each sprint.
If, however, I’m aiming to develop my athletes ‘conditioning’ or fitness then those same sprints may only have a 45-60s break in between. This is where fatigue may enter the room. Even though I may ask for ‘max effort’ each subsequent sprint’s time will probably increase as fatigue takes hold.
