The interval training method was introduced by Finn coach Bikita in 1920. It is a training for heart through endurance training. This method is based on the principle of ‘effort and recovery’. In this method, instead of running along distance of say 10 km daily, the athletes are made to run 400 m, 20 times a day with interval periods in between for recovery. The load can be increased by reducing recovery period or by increasing the workout.
An example of this method can be :
(a) 400 m race with 80% speed
(b) Sprinting for 60 seconds and then walking or jogging.
(c) Run up the stairs as fast as possible and then run down the stairs.
This process is repeated, according to the capability of the athlete. The interval training method is very useful because :
(a) Workout is increased in less duration
(b) Performance can be easily measured
(c) It develops patience in the athlete
(d) It is beneficial for respiratory and circulatory systems
However, this method suffers from certain limitations as :
(a) There are more chances of injury
(b) It can develop heart problems
(c) There is an increased risk of over-training
(d) It can also cause pain sometimes
