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From Fellrnr.com, Running tips
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==How to start interval training==
* If you are a non-runner, start running with a run/walk program. See [[Starting to run]]
* 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 books [[Jack Daniels Running Formula]] and [[FIRST]].
* [[High Intensity Interval Training]] needs to be built up to with care. The nature of an "all out" pace is that it's hard to maintain good biomechanics, and it's easy to overextend or [[Overstriding| overstride]].
=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.
