Interval training generally
Interval training is a wide concept and the choice of type is determined by the sport you practice. A marathon runner will train in a different way than a 100 meter sprinter. The interval training can be focused to train the heart and circulation, lactic acid tolerance, the speed or something else. Common for all is however, that they must improve the speed of absorption of oxygen.

It is typical that if you have chosen to perform an exercise under great strain, the ability to continue under the same strain will be smaller and smaller and in the end stop completely.

Example: A runner is able to run a distance at high speed. If the distance is doubled, the runner cannot maintain the pace, but must reduce the speed or start more slowly.

Instead the distance is divided into intervals.

The principle of interval training is simple:

Strain of training * intensity
Amount of turns (intervals)

If you for instance have decided to run a distance of 4 kilometres. That distance is now divided into 4 x 1000 meter and 3 breaks is put in each lasting 3 minutes.

The distance can also be dived into 8 x 500 meters with 7 x 3 minutes break

In both cases you are running 4 kilometres, but because of the breaks, you can put on more speed and therefore runs the distance with a higher pulse for as long time as possible.

The aim is while running to keep a pace which makes the pulse to raise between 90 percent and maximum 100 per cent, but that the interval is not so long, that get into "lactic acid overload" and therefore becomes so exhausted, that you cannot train optimally for several days.

The breaks must last so long, that your body has time to recover and remove a pert of the lactic acid, which is produced while running. The break however must not be so long that the pulse drips too much or you get cold. It is a good idea to keep on moving during the breaks (jogging, jumping), as it helps the muscles to get rid of the waste products

It is important to find a suitable balance between speed, length of the intervals, number of intervals and the breaks. It is not the aim so save strength for the last interval, but to reach the highest pulse or as close to this in as long time as possible.

This means that each interval must resemble the previous and here the difficult part lies. The first interval may seem easy and you are tempted to do a little more, but then it becomes difficult - to be able to continue in the same way in the remaining intervals. Therefore: Perform the planned intervals correct and identical.

The interval training does not have to be only running. It can also be a combination of the things, which shall be improved, for example endurance (running long distances) and speed (sprint in shorter distances).

All can participate in interval training regardless of the state of training. But of course considerations must be taken when the training is planned. If you has a team, the members must be in the same state of fitness (or close). If not the training could mean a light warming up for some and a deadly exhaustion to others. As a basic rule the interval training must be started then the basic condition is in place..

Remember to warm up before the interval training.

After the interval training: Stretching and "jogging off"

Example of a run:
4 * 1000 m. with 3 minutes break
10 * 2 minutes run with 2 minutes break
5 + 4 + 3 + 2 + 3 + 4 + 5 minutes run with 4 minutes break
5 + 3 + 5 + 3 + 5 minutes run with 4 and 2 minutes break by turns

Pulse training
It can be difficult to find the maximal pulse, as it demands that you press the body to increase the intensity every minute until the pulse cannot raise any more. The test is very demanding, especially mentally

Some use the formula 220 minus your age, but this method is quite unreliable, as there biological can be a difference of up to 20 heart beat. The resting pulse is also interesting and tells about your form. The lower pulse the better condition. A simple way to find the resting pulse is to take the pulse when you awake in the morning.

When you know the maximal pulse and the resting pulse, you also know the pulse reserve. That is: maximal pulse - resting pulse, example 200 - 65 = 135.

When these figures are in place you can start using Karvonens formula:

You want to work with an intensity of 90 per cent:

The formula is now: (intensity in per cent * pulse reserve) + resting pulse, that is ((90*135)+65)/100

If you want to know which in which intensity you are working, the sum is:

(Working pulse - resting pulse/pulse reserve = intensity in percent. that is: ((187-65)*100)/135 = 90 per cent

Now it is possible to work with interval training and pulse. The best thing is of course to buy a pulse watch, on which you can read your present pulse instead of guessing/feeling it.

Interval training in a hall
It is also possible to run in the sports hall, but it is not exiting to run around and around. Instead some handball related interval training can be performed

In handball it is not so important to be able to run 10-15 kilometres, but to be able to change between explosive running/movements and a more "relaxed" playing style for a long time, with some breaks on the bench

This does not mean that running is to be dropped. Running is an indispensable part of the condition-based basic training.

Exercise 1
Distance 20 meter
Lie on the belly with front at the center of the court. On a signal the players runs quickly to the other side and lie down on the belly with front at the center. On a signal they run back and lie down.
Next time they run they must lie down twice before running back and lie down 2 times. That means: arrive - lie down - stand up - lie down - run back - arrive - lie down - stand up - lie down.
Then 3 times - 4 times ....

The amount of times the run is performed is dependent of the condition of the players.

Then a break/stretch for 2-3 minutes.

The exercise is repeated or another interval exercises is performed.

Exercise 2
Play 2 against 2

Exercise 3 - Exercises for 2 players
30 sec. exercises - the team-mate has a break as relay player.

- 3 steps forward - jump shot pass - 1 push-up - backwards run receiving the ball - 3 steps forward and so on.

- Run against cone and back. Distances 5-10-15-20 meter.

- Catch up ball
The team-mate rolls the ball forward and the player sprints to pick up the ball. The ball is returned and the players runs to the starting position. The ball is rolled forward again and so on. The ball must be rolled in such a way that it is possible to catch up with it within 5 meters.

Exercise 4
Cones are placed in the hall with different distances.

The players are running from cone to cone in the following pattern: Ordinary running - sprint - ordinary running - sprint and so on until all the cones have been passed a couple of times. The a break and the exercise is started again.


Many more exercises can be made - that is up to you.

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