Intervals are key to proper performance

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We’ve teamed up with Luke Sweeney, fitness manager at Everyone Active’s Fareham Leisure Centre, to help you get in shape for the Great South Run on October 30.

Here’s his guide to the importance of interval training – plus week three of the training programme.

By week three you should be starting to feel the intensity increasing. Today and Saturday will interval training. This combines short, high intensity running, with slow, recovery phases (walking), repeated during one exercise session.

This kind of training leads to many physiological changes – including an increase in cardiovascular efficiency.

These changes will result in improved performance and endurance.

Over the coming weeks, interval training will be an integral part of your training programme in the lead up to the Great South Run.

Week 3:

n Today: Walk 1.5miles. Run for 10 minutes. Walk for five – seven minutes. Run for 10 minutes. Walk for five – seven minutes.

n Tuesday: Walk three – five miles.

n Wednesday: Rest day.

n Thursday: Walk three – five miles.

n Friday: Rest day.

n Saturday: Walk 1.5 miles. Run for 10 minutes. Walk for five minutes. Run for five minutes. Walk for five minutes. Run for 10 minutes. Walk for five – 10 minutes.

n Sunday: Rest day.

Week Total: 16 – 20 miles.Programme by Body Fusion on-form sports therapy clinic, in association with Everyone Active Fareham, body-fusion.com