1 / 1
1 zdjęcie
458
Przerwy w ćwiczeniach - najskuteczniejsza metoda treningowa
Trening Interwałowy
Wytrzymałość
Kalorie
Tomasz Jankowski
Autor
2026-03-25
Data
5 min. czytania
article.read_time
6
Rozdziały
Jak zwiększyć wytrzymałość i spalić kalorie? Jak się okazuje, metodą, którą wielu uważa za najbardziej skuteczną w wpływaniu na oba procesy, jest trening interwałowy. Zwykle przybiera on formę krótkich i bardzo intensywnych aktywności, rozdzielonych krótkimi odpoczynkami, które uniemożliwiają całkowity odpoczynek. Warto się przyjrzeć tej metodzie i sprawdzić, jak skuteczna może być.
"The Third Topic"
1. the origin of intervals 2. sprinters owe the most to intervals 3. lsd or it? which method to use in training long-distance runners? 4. long intervals or short intervals? 5. from igloo to salazar.
The birth of the interval
The tradition of intervals dates back to the 7th century BC. During the games of the 14th Olympiad (724 BC), a competition known as diaulos (double run) was introduced. Diaulos was played over two stadia (total 384.54 m) and was characterized by the fact that after completing one lap (192.27 m) the competitors took the starting position and ran in the opposite direction. The run itself contained two elements familiar to the modern interval - a short segment and a brief pause.
Sprinters are the prime recipients of benefits from intervals
While the debate on the effectiveness of certain methods in long-distance running remains varied, the sprint has long held the conviction that success can only be achieved through intervals -- it may not be overlooked in any of the preparation cycles, as intervals ensure high intensity.
LSD or IT? Which training methods are more effective for long-distance runners
Kenya is a treasure trove of talent when it comes to long-distance running. The training philosophy of the athletes there is simple - every morning they head to one of the Kenyan hills for training and take on the challenge of a one-hour run. They start in groups of up to a dozen people, not everyone maintains the same pace, but everyone tries to keep up. During training, there is no separation between the best and the worst, everyone runs together. Every Tuesday, the top athletes meet at the stadium to run intervals. Colm O’Connell, founder of the Kenyan school for long-distance runners, considers both training methods, LSD (long-distance) and IT (interval), essential in the preparation process. Many future world champions start with monotonous, long runs that sometimes consist of three training sessions per day, and then a demanding interval training is introduced.
Longer or shorter time periods?
Training sessions consisting of intervals can be built using short segments, lasting from 100 to 400 meters, as well as longer ones, lasting from 1500 to 5000 meters. However, for every trainer, it is a challenge to choose which interval system - longer or shorter? After a detailed analysis of the athletes' successes, it can be seen that both those who run very short distances (up to 400 m) and those who run long ones (from 600 m to even 10,000 m) were successful. Both groups combine their interval training with long-distance running, but the key seems to be in the length of the segments used in interval training. For example, Kimberley Smith, who was a world record holder in the 5000-meter run, trained using long segments that lasted from 800 meters upwards. During the preparation for speed, she ran 200-meter segments. Similarly, thousands of athletes around the world train in this way. On the other hand, Bob Schul, the Olympic champion in the 5000-meter run, whose longest intermittent segment was 400 meters and the shortest... 50 meters.
From Iglói to Salazar
It's worth mentioning the renowned Alberto Salazar here. This Cuban coach is the mastermind behind the successes of athletes like Mo Farah and Galen Rupp, who once dominated the 5,000 to 10,000 m races. In his methods, Salazar drew inspiration from the activities of sprinters such as Valery Borzov and Carl Lewis, Olympic medalists in the 100 m race. Salazar undoubtedly heard about the achievements of the Hungarian trainer Mihálye Igló, whose trainees broke 49 world records. Iglói created what is known as the total interval system.
