How can I improve my running with split training?
Are you a beginner or an expert runner looking to improve your cardio, speed and power? Fractional training, also known as the torture session, is the essential training method for any runner looking to improve their performance.
Known for its intensity, it's a session to include 1 to 3 times a week, depending on your goals and level.
In this article, we'll take a look at the benefits of splits, the different methods of splits, and some tips on how to incorporate them into your sports routine.
What are the main benefits of interval running?
A real improvement in your speed
One of the main aims of interval training is to increase your running speed.
By alternating periods of intense effort with recovery phases, you get your body used to running at faster speeds.
You'll then be able to perform better when running longer distances.
Increase your stamina
Fractional training also plays a crucial role in developing your endurance.
Its intervals of intense effort challenge your cardiovascular and muscular systems, forcing them to adapt and ultimately strengthen.
On your next outings, you'll notice the difference, as you'll be able to maintain your pace throughout your run without getting tired.
Word from the Coach: "Intense intervals get your muscles used to generating lactic acid and processing it more efficiently, delaying muscle fatigue during intense efforts."
Building your muscles
Fractional training involves rapid, intense contraction of your muscle fibers as you run, helping to develop your muscles.
This intense, repeated effort improves your muscular strength and endurance.
Your muscles adapt during your split to withstand more sustained efforts, which is beneficial for your overall performance in running and other sports.
Improved cardiorespiratory capacity
This split workout allows runners to work at intensities close to their VO2max.
The aim is to optimize your VO2max, which is a key indicator of your aerobic endurance and your ability to use oxygen efficiently.
Since it's a short-duration, high-intensity effort, it improves your cardio and lung capacity.
An optimized sports session
Optimized planning through short, effective sports sessions: by making intense efforts over a short period of time, you can achieve results comparable to, or even better than, longer endurance sessions.
So don't underestimate split training with sessions of less than 30 minutes, because its intensity can have as much impact as an hour's running at a moderate pace.
Coach's advice: "This doesn't mean you should do away with your long runs, but the idea is to alternate between splits and longer sessions."
Boost your metabolism
Fractional training has a real impact on stimulating your metabolism.
This is because the intense effort you make increases your post-exercise oxygen consumption, meaning your body burns a huge amount of calories even after your session.
This can be particularly beneficial if you're looking to lose weight or dry out to achieve a lean physique.
Coach's advice: "This doesn't mean you should do away with your long runs, but the idea is to alternate between splits and longer sessions."
Our 5 split programs
There are many different types of split workouts, here are the main ones you can incorporate into your running routine to maximize your results.
Short intervals: 30/30
Objective : Improve your maximum speed, cardio and power.
Who is it for? The short interval is suitable for all levels of runner, from beginner to expert.
Intensity level: High.
VMA: 100% - 105%
Explanation: The session consists of short intervals of intense effort lasting 30 seconds, followed by periods of active recovery (slow running or brisk walking) lasting 30 seconds, to be repeated 8 to 10 times.
Example of a beginner's session:
- Warm-up : 2km or 15 minutes of slow-paced running.
- Fractional : 30 seconds sprint then 30 seconds recovery at slow pace, repeated 8 to 10 times.
- Recovery : 5 to 10 minutes of slow running or walking.
Example of an experimental session:
- Warm-up : 2km or 15 minutes of slow running.
- 1st Split : 30 seconds sprint then 30 seconds slow recovery, repeated 8 to 10 times.
- Recovery : 3 minutes slow running or walking.
- 2nd Split: 30 seconds sprint then 30 seconds slow recovery, repeated 8 to 12 times.
- Recovery : 5 to 10 minutes of slow running or walking.
Fartlek training
Objective : Improve your speed and endurance in a free way.
Who's it for? Fartlek is suitable for all levels of runner, from beginner to very experienced.
Intensity level: Moderate to high.
MVA : 80-90% of MVA
Explanation : Fartlek is a dynamic, flexible training method that alternates between fast phases and recovery phases, depending on how you feel and your environment.
You can include accelerations uphill or on flat ground to vary the intensity.
Sample session:
- Warm-up: 10 minutes running at a slow pace.
- Farlek : alternate between sprint phases of 1 to 3 minutes and recovery phases of 1 to 2 minutes, depending on how you feel, to be repeated until the breaking point.
- Recovery : 10 minutes of slow running to relax your muscles.
Pyramidal intervals
Objective : Improve your cardio, speed and resistance to fatigue.
Suitable for Suitable for runners of all levels, from beginner to experienced.
Intensity level: High.
VMA : 90-100%
Explanation : Pyramid intervals offer a variation in the intensity of effort, gradually increasing the duration of the intervals to a peak, then decreasing again. This session tests your ability to maintain a fast pace despite accumulated fatigue.
Sample session:
Warm-up : 20 minutes of slow pace running.
Main session:
- 100m at fast pace (100% VMA) - 30 seconds recovery at slow pace.
- 200m at fast pace (98% VMA) - 40 seconds recovery at slow pace.
- 300m at fast pace (95% VMA) - 50 seconds recovery at slow pace.
- 400m at fast pace (92% VMA) - 60 seconds recovery at slow pace.
- 500m at fast pace (90% VMA) - 1m10 seconds recovery at slow pace.
- 400m at fast pace (92% VMA) - 60 seconds recovery at slow pace.
- 300m at fast pace (95% VMA) - 50 seconds recovery at slow pace.
- 200m at fast pace (98% VMA) - 40 seconds recovery at slow pace.
- 100m at fast pace (100% VMA) - 30 seconds recovery at slow pace.
Recovery : 10 minutes of slow running or sustained walking to promote muscular and cardiovascular recovery.
Hill intervals
Objective : To improve muscular strength and power. This type of training strengthens your leg muscles, improves your power and running technique.
Suitable for Suitable for all levels of runner, from beginner to experienced.
Intensity level: High.
Types of climbs:
- Hills 6 to 10%: less than 1 minute.
- Hills 3 to 5%: over 1 minute.
Explanation : Hill intervals are made up of a powerful hill climb to stimulate your cardio and quadriceps, followed by a descent to recover. These intervals should be repeated between 6 and 10 times.
Sample session:
- Warm-up: 20 minutes running at a slow pace.
- Main session: 6 x 1-minute fast uphill: run at high intensity on an uphill slope for 1 minute, then recover by walking or jogging downhill.
- Recovery: 10 minutes of slow running to promote muscular and cardiovascular recovery.
Coach's tip: "Choose a slope that allows you to maintain a sustained effort without compromising your running. Concentrate on a powerful stride on uphill climbs."
Long split: 8x400m
Objective : Improve your speed, endurance and VO2max.
Suitable for Intermediate to advanced level.
Intensity level : Intervals should be run at high intensity, around 90-95% of MVA (Maximal Aerobic Speed). Recovery phases should allow sufficient recovery to maintain a high intensity during each interval.
MVA : MVA is used to calibrate interval intensity. Efforts should be close to VMA to maximize the benefits of the session.
Explanation : The 400-meter long split is designed to improve aerobic capacity, speed and resistance to fatigue. Running several intervals at an intensity close to VMA stimulates the physiological adaptations needed to increase running performance. The 400-meter intervals are long enough to develop endurance, yet short enough to maintain high intensity.
Sample session:
Warm-up: 15 minutes of light jogging to prepare the body for exertion.
- 5 minutes of ranges (mobility exercises such as heel-buttocks, knee raises, bouncing strides).
- 3 to 4 progressive accelerations over 100 metres to activate muscles and the cardiovascular system.
- Main session: 8x400 metres at 90-95% of VMA.
- Recovery : 1 minute 30 seconds to 2 minutes between each interval, by jogging or walking.
Fractional: what type of session and how many times a week?
If you're new to splits, or to running in general, start with 1 split session a week, or even 2 if you feel comfortable.
The idea is to allow your body to get used to intense effort and to recover quickly between sessions. I advise you to choose a type of session that's easy to exercise, such as a 30/30 short interval split, just long enough for your body to get used to the effort.
It's important to listen to your body to avoid injury, and give it time to recover from your efforts.
More experienced runners can incorporate 2 to 3 split sessions per week, alternating between different types of session (short interval, long interval, fartlek, etc.).
Make sure you leave enough recovery time between each session to avoid overtraining and reduce the risk of injury.
What dietary supplements should I take for running?
Protein is one aspect of your diet that you shouldn't neglect, to help you recover and provide your muscles with enough energy between sessions.
It's important to keep up your protein intake throughout the day, especially after a long run.
The branched-chain amino acids found in BCAAs are essential for better recovery and reduced muscle soreness after your sessions. You can consume them before or after your workout.
Omega-3 fatty acids, found in fish, have anti-inflammatory properties and can help reduce muscle and joint pain. Consume first thing in the morning.
Adding creatine to your diet helps you improve your sporting performance, recover better between workouts and reduce muscle fatigue.
Beware, this dietary supplement promotes water retention in your body, so it's not recommended for long-distance runners, as there will be a slight weight gain. But it is beneficial for runners who include sprints, hills and high-intensity sports in their training.
Fractional running program for beginners
Objective : Introduction to splits and progressive improvement of speed and endurance
This 4-week split program is designed for beginner runners who want to integrate split training into their running routine.
It includes varied sessions to familiarize you with different forms of split training while avoiding overload.
Monday: Rest.
Tuesday: Short intervals 30/30.
- Warm-up: 15 minutes slow running.
- 6 x 30-second sprints, with 1 minute walking or slow running in between.
- Recovery: 5-10 minutes walking or slow running.
Wednesday: Rest.
Thursday: Muscle-strengthening session (legs, calves and sheathing).
Friday: Rest.
Saturday: 20-30 minute run at moderate pace.
Sunday: Rest.
Monday: Rest.
Tuesday: 5km run at moderate pace.
Wednesday: Rest.
Thursday: Long intervals.
- Warm-up: 15 minutes slow running.
- 4 x 1-minute sprints, with 2 minutes walking or slow running in between.
- Recovery: 5-10 minutes walking or slow running.
Friday: Rest.
Saturday: 7-8km long run at slow pace.
Sunday: Rest.
Monday: Rest.
Tuesday: Fartlek training.
- Warm-up: 15 minutes slow running.
- 15 minutes Fartlek: alternate between 1 minute sprint and 1-2 minutes walk or slow run in between.
- Recovery: 5-10 minutes' walk or slow run.
Wednesday: Rest or light walk (20-30 minutes)
Thursday: Muscle-strengthening session (legs, calves and sheathing).
Friday: Rest.
Saturday: 5km run at moderate pace.
Sunday: Rest.
Monday: Rest.
Tuesday: Long run of 8 to 10km at slow pace.
Wednesday: Rest.
Thursday: Short intervals.
- Warm-up: 15 minutes slow running.
- 8 x 30-second sprints, with 30 seconds of walking or slow running in between.
- Recovery: 5-10 minutes walking or slow running.
Friday: Rest.
Saturday: 5km run at moderate pace.
Sunday: Rest.
For more advice on nutrition and training, feel free to explore our website Superset Nutrition. You'll find valuable resources for optimizing your performance and achieving your sporting goals.