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* If you are new runner, start with [[Fartlek]] and just pick up your pace a few times during your runs. This should not be an all out sprint, but a gradual build up to a "comfortably fast" pace, then slow back down to normal.
* If you are an established runner who has done [[Fartlek]], but not structured intervals, start with [[Downhill Intervals]] and [[Practical Aerobic Intervals|Aerobic Intervals]]. It is vital that you practice [[Safe Speedwork]] and ease into structured intervals slowly; start running them slower than target pace, and build up the pace over a number of weeks.
* If you are training for a race, I would highly recommend you buy the book books [[Jack Daniels Running Formula]] and [[FIRST]]. =Active or Passive Recovery?=Interval training involves high intensity intervals separated by recovery periods, and these recovery periods can either be passive or active. Passive recovery involves little or no exercise, such as standing still, sitting or lying down. By contrast, active recovery involves a continuing to run but at a lower intensity. This low intensity running is normally a non-specific easy pace. So which is best, active or passive recovery?* Active recovery may allow for higher intensity intervals <ref name="signorile"/><ref name="Zohre"/>. This is generally believed to be to the activity removing metabolites and burning lactate<ref name="tteir"/> <ref name="Taoutaou"/>, but if the recovery period is 3 minutes or less, there is limited lactate clearance even though the performance improvements remains<ref name="Connolly"/>.* Passive recovery may allow for more intervals <ref name="tteir"/>. This may be because passive recovery allows the body to repay more of the "oxygen debt" and may only apply to very high intensity intervals. * Not surprisingly, if the active recovery is too intense, than the intervals will suffer<ref name="toubekis"/>.* Suddenly stopping after high intensity running can cause a drop in blood pressure and even trigger fainting. So should you do active or passive recovery in your interval training? My recommendation is to use active recovery in nearly all situations. If complete recovery is required between intervals then use active recovery for part of the time, followed by passive recovery. =References=<references><ref name="signorile">The Effects of Active and Passive Recovery on Short-Term, High Intensity Power Output - Canadian Journal of Applied Physiology http://www.nrcresearchpress.com/doi/abs/10.1139/h93-004 </ref><ref name="tteir">European Journal of Applied Physiology, Volume 89, Number 6 - SpringerLink http://www.springerlink.com/content/am92g41f75ma5dt6/ </ref><ref name="Taoutaou">European Journal of Applied Physiology and Occupational Physiology, Volume 73, Number 5 - SpringerLink http://www.springerlink.com/content/u2x04k642382w845/ </ref><ref name="Connolly">EFFECTS OF ACTIVE VERSUS PASSIVE RECOVERY ON POWER OUTPUT DURING REPEATED BOUTS OF SHORT TERM, HIGH INTENSITY EXERCISE http://www.jssm.org/vol2/n2/2/v2n2-2text.php </ref><ref name="Zohre">The Comparison of Active and Passive Recovery on Athlete's Women Maximum Anaerobic Power http://www.waset.org/journals/waset/v77/v77-138.pdf </ref><ref name="toubekis">Influence of different rest intervals dur... [Eur J Appl Physiol. 2005] - PubMed - NCBI http://www.ncbi.nlm.nih.gov/pubmed/15778899 </ref></references>