Marking cones are used to mark out two triangles of different sizes that touch in one corner. Both participants in a team of two start at the point where the two triangles touch. One participant runs round the corners of the small triangle, the other round the corners of the large triangle. After three laps, the two participants switch triangles and perform the exercise again. There is a short break between the individual intervals; a longer recovery phase should only be planned once both triangles have been circled three times. The exercise form can then be repeated.
- Small triangle side: 25-50m (75-150m per interval)
- Large triangle side: 75-100m (225-300m per interval)
Variant:
Change the size of the triangles.
Distance: 75-100m or 225-300m distance in the form of a triangle (25-50/75-100m per section)
Exercise duration: 3 x 75-100m; 3 x 225-300m (= total of 6 intervals, 300-400m)
Pause: 1-3 minutes (between intervals)
Repeats: 1-2 times
Intensity level: 3 (medium) / 4 (hard)
HFmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)
Rule of speech: speak in full sentences / short exchanges
Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than in the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).
