| INTERVAL
TRAINING
Interval training also works the cardiorespiratory system. It
is an advanced form of exercise training which helps a person significantly improve
his fitness level in a relatively short time and increase his running speed.
In interval training, a soldier exercises by running at a pace that is slightly
faster than his race pace for short periods of time. This may be faster than the
pace he wants to maintain during the next APFT 2-mile run. He does this repeatedly
with periods of recovery placed between periods of fast running. In this way,
the energy systems used are allowed to recover, and the exerciser can do more
fast-paced running in a given workout than if he ran continuously without resting.
This type of intermittent training can also be used with activities such as cycling,
swimming, bicycling, rowing, and road marching.
The following example illustrates
how the proper work-interval times and recovery times can be calculated for interval
training so that it can be used to improve a soldier’s 2-mile-run performance.
The work-interval time (the speed at which a soldier should run each 440-yard
lap) depends on his actual race pace for one mile. If a soldier’s actual 1-mile-race
time is not known, it can be estimated from his last APFT by taking one half of
his 2-mile-run time. Using a 2-mile-run time of 1600 minutes as an example, the
pace for an interval training workout is calculated as follows:
Step 1. Determine
(or estimate) the actual 1-mile-race pace. The soldier's 2-mile-run time is 16:00
minutes, and his estimated pace for 1 mile is one half of this or 8:00 minutes.
Step 2. Using the time from Step 1, determine the time it took to run 440 yards
by dividing the 1-mile-race pace by four. (8:00 minutes/4 = 2:00 minutes per 440
yards.)
Step 3. Subtract one to four seconds from the 440-yard time in Step
2 to find the time each 440-yard lap should be run during an interval training
session. (2:00 minutes - 1 to 4 seconds = 1:59 to 1:56.)
Thus, each 440-yard
lap should be run in 1 minute, 56 seconds to 1 minute, 59 seconds during interval
training based on the soldier's 16:00, 2-mile run time. Recovery periods, twice
the length of the work-interval periods. These recovery periods, therefore, will
be 3 minutes, 52 seconds long (1:56 + 1:56 = 3:52).
Using the work-interval
time for each 440-yard lap from Step 3, the soldier can run six to eight repetitions
of 440 yards at a pace of 1 minute, 56 seconds (1:56) for each 440-yard run. This
can be done on a 440-yard track (about 400 meters) as follows:
1. Run six
to eight 440-yard repetitions with each interval run at a 1:56 pace.
2. Follow
each 440-yard run done in 1 minute, 56 seconds by an easy jog of 440 yards for
recovery. Each 440-yard jog should take twice as much time as the work interval
(that is, 3:52). For each second of work, there are two seconds of recovery. Thus,
the work-to-rest ratio is 1:2.
To help determine the correct time intervals
for a wide range of fitness levels, refer to Table 2-1. It shows common 1 -mile
times and the corresponding 440-yard times.
Monitoring the heart-rate response
during interval training is not as important as making sure that the work intervals
are run at the proper speed. Because of the intense nature of interval training,
during the work interval the heart rate will generally climb to 85 or 90 percent
of HRR. During the recovery interval, the heart rate usually falls to around 120
to 140 beats per minute. Because the heart rate is not the major concern during
interval training, monitoring THR and using it as a training guide is not necessary.
As the soldier becomes more conditioned, his recovery is quicker. As a result,
he should either shorten the recovery interval (jogging time) or run the work
interval a few seconds faster.
After a soldier has reached a good CR fitness
level using the THR method, he should be ready for interval training. As with
any other new training method, interval training should be introduced into his
training program gradually and progressively. At first, he should do it once a
week. If he responds well, he may do it twice a week at the most, with at least
one recovery day in between. He may also do recovery workouts of easy jogging
on off days. It is recommended that interval training be done two times a week
only during the last several weeks before an APFT. Also, he should rest the few
days before the test by doing no, or very easy, running.
As with any workout,
soldiers should start interval workouts with a warm-up and end them with a cool-down.
 FARTLEK
TRAINING
In Fartlek training, another type of CR training sometimes called
speed play, the soldier varies the intensity (speed) of the running during the
workout. Instead of running at a constant speed, he starts with very slow jogging.
When ready, he runs hard for a few minutes until he feels the need to slow down.
At this time he recovers by jogging at an easy pace. This process of alternating
fast and recovery running (both of varying distances) gives the same results as
interval training. However, neither the running nor recovery interval is timed,
and the running is not done on a track. For these reasons, many runners prefer
Fartlek training to interval training. LAST-MAN-UP-RUNNING
This type of running, which includes both sprinting and paced running, improves
CR endurance and conditions the legs. It consists of 40-to 50-yard sprints at
near-maximum effort. This type of running is best done by squads and sections.
Each squad leader places the squad in an evenly-spaced, single-file line on a
track or a smooth, flat course. During a continuous 2- to 3-mile run of moderate
intensity, the squad leader, running in the last position, sprints to the front
of the line and becomes the leader. When he reaches the front, he resumes the
moderate pace of the whole squad. After he reaches the front, the next soldier,
who is now at the rear, immediately sprints to the front. The rest of the soldiers
continue to run at a moderate pace. This pattern of sprinting by the last person
continues until each soldier has resumed his original position in line. This pattern
of sprinting and running is repeated several times during the run. The distance
run and number of sprints performed should increase as the soldiers’ conditioning
improves. CROSS-COUNTRY
RUNNING
Cross-country running conditions the leg muscles and develops
CR endurance. It consists of running a certain distance on a course laid out across
fields, over hills, through woods, or on any other irregular terrain. It can be
used as both a physical conditioning activity and a competitive event. The object
is to cover the distance in the shortest time.
The unit is divided into ability
groups using 2-mile-run times. Each group starts its run at the same time. This
lets the better-conditioned groups run farther and helps ensure that they receive
an adequate training stimulus.
The speed and distance can be increased gradually
as the soldiers’ conditioning improves. At first, the distance should be one mile
or less, depending on the terrain and fitness level. It should then be gradually
increased to four miles. Cross-country runs have several advantages: they provide
variety in physical fitness training, and they can accommodate large numbers of
soldiers. Interest can be stimulated by competitive runs after soldiers attain
a reasonable level of fitness. These runs may also be combined with other activities
such as compass work (orienteering). Road
Marches
The road or foot march is one of the best ways to improve and
maintain fitness. Road marches are classified as either administrative or tactical,
and they can be conducted in garrison or in the field. Soldiers must be able to
move quickly, carry a load (rucksack) of equipment, and be physically able to
perform their missions after extended marching. BENEFITS
OF ROAD MARCHES
Road marches are an excellent aerobic activity. They also
help develop endurance in the muscles of the lower body when soldiers carry a
heavy load. Road marches offer several benefits when used as part of a fitness
program. They are easy to organize, and large numbers of soldiers can participate.
In addition, when done in an intelligent, systematic, and progressive manner,
they produce relatively few injuries. Many soldier-related skills can be integrated
into road marches. They can also help troops acclimatize to new environments.
They help train leaders to develop skills in planning, preparation, and supervision
and let leaders make first-hand observations of the soldiers’ physical stamina.
Because road marches are excellent fitness training activities, commanders should
make them a regular part of their unit’s PT program.
Continue to Types of Marches |
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