The Train System: An Innovative Approach to Interval Training

Unlike the prevalent Long Continuous Run, commonly known as Long Slow Distance (LSD), Interval Training emerges as a prominent approach among distance runners. Interval training involves breaking down training volumes into smaller segments, interspersed with rest or recovery jogs between repetitions. This method allows runners to engage in intensities not achievable during continuous runs. From an energy system perspective, it enables athletes to fine-tune their bodies' energy production using a specific combination of aerobic and anaerobic systems, optimising pace training for efficient energy production.

Consider an athlete aiming to improve their 5km race time from 17:30 to 16:40 (from a 3:30/km to a 3:20/km pace). Sustaining a 3:20 pace continuously for 5km from the offset may be challenging physiologically. Breaking the distance into manageable segments, such as 10 x 500m at 1:40 (3:20 pace) with brief recovery intervals, offers a more feasible approach. Through gradual increments and increased comfort with shorter distances, interval training refines the body's energy production efficiency at the target pace, ultimately leading to the desired pace for the full distance.

Pace of Training - The pace of training is determined by the target time the athlete aims to achieve in the event. Training at a specific pace helps the body become more efficient at running at that speed.

Volume of Training - The volume of training is typically aligned with the distance the athlete intends to compete in. For example, the total volume of interval training for a 10,000m runner would be 10,000m, while that of a 1500m runner would be 1500m. This principle may not directly apply to marathon and half-marathon training. The serious athletes training for the shorter distances like 1500m and 2400m may complete one-and-a-half to two sets of training instead, thereby completing 150% to 200% of the race distance.

Distance of Intervals - Interval training involves breaking the total distance into shorter, more manageable parts. As the distance of each interval increases, the number of repetitions decreases, with the goal of approaching about 50% of the race distance for the longest interval.

Recovery Time - Appropriate recovery time is crucial for effective interval training. If the recovery time is too long, it may not facilitate the necessary physiological adaptations. Conversely, if the recovery time is too short, the athlete may not recover adequately. A general guideline is to keep the recovery time for shorter interval distances or less intense training at about 60 seconds. For longer distances or training of higher intensity, consider increasing the recovery time to 2 to 3 minutes to ensure sufficient recovery for athletes attempting longer intervals. 

The experienced athletes would have found running in a group generally more manageable than running alone. Group training offers several benefits for runners, including motivation, mental engagement, pacing strategies, and reduced wind resistance. While group training is advantageous, varying fitness levels among athletes within the group pose challenges to train together. The Train System addresses this challenge by enabling athletes of different abilities to train together while maintaining a consistent pace.

In the Train System, athletes of varying fitness capabilities follow the prescribed pace and run together around the track. A member signals the completion of their interval by waving an arm and stepping aside, leaving the group when their repetition is finished. Those with remaining distances continue, while athletes who completed their rest interval rejoin the train at the prescribed section of the track when it comes around again. Rejoining can occur at any position within the group, depending on available gaps and pacing. While more tedious or limited, the Train System could also apply to interval training conducted outside the track.

For this system to be effective, athletes must closely adhere to the target time during running. They must also stay alert, making slight but necessary adjustments by increasing or reducing the rest time slightly between repetitions. This dynamic approach fosters inclusivity, allowing athletes of different abilities to train together effectively. Indeed, some of Singapore’s finest distance athletes over the past ten years have made significant progress after having experienced the above system. 

With appropriate modifications and adjustments, teachers and coaches can benefit from this training approach, making endurance training more interesting and manageable for student-athletes.