When cycling, there is a constant alternation of fast and slow passages, with the right balance between exertion and recovery for successful training. In other words, a hard tempo workout must always be followed by a calm running section. The faster and longer a section was, the longer the trot break should be. In the driving game, it is up to the runners/running groups to decide when to run at what pace and for how long. This can be short sprints of 50-100 metres, fast sections of 30 seconds to 3 minutes or brisk passages of over 3 minutes. The pace can be varied according to your mood. In practice, the runners/groups orientate themselves, for example, to the next road junction, a sign, the next lamppost, an oncoming passer-by, the edge of a forest, etc. and simply accelerate as long as they can maintain their speed. The possibilities are accordingly unlimited, which makes the driving game a varied and carefree training method.

No material required

At the corner points of the route (the route symbolises a square number "8"; this results in 6 corner points, as the intersection/intersection point is not included), the participants spread out as individual runners or in small groups of 2-4 people. The running direction is the same for all participants and is predetermined (it may be necessary to change direction from time to time, e.g. after a complete lap). The runners at the corner points 1/4 start simultaneously to the next corner point, where a handover to the next runner/group takes place (in the case of group work, the start only takes place as soon as all previous runners have reached the corner point). Note: When meeting at the centre point, keep right of way. The figure-eight run is repeated as often as specified by the sports leader (1 lap = 6 intervals) before a slightly longer break is taken. The exercise form can then be repeated.

Variant:
Integrate additional tasks for the waiting runners at the corner points: e.g. push-ups, squats, trunk bends, jumps, etc.

Distance: 400m distance in the form of a square number "8" (approx. 50m per section)

Exercise duration: 6 x approx. 50m

Break: 1-3 minutes (easy run back to the starting point or wait in place)

Repeats: 2-10 times

Intensity level: 3 (medium) / 4 (hard)

Hmax: 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 with the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

8 marking cones/caps

Two teams play against each other. The starting point is the 3-point line in front of a basketball hoop. A player from team A passes the ball to an opponent. After the pass, he (A1) runs to the marking cone, which is approx. 10-20 metres away from the 3-point line (in the opposite direction to the basketball hoop), then runs back to the court (= interval). Meanwhile, team B tries to score a basket, the remaining players of team A try to prevent this. Until the runner (A1) has returned to the court, team B has the advantage and tries to capitalise on this. An attack lasts a maximum of 60 seconds or until a basket is scored or the ball leaves the court. The break time is then approximately as long as the attack lasted. After each round, the right to attack is switched between the teams (the runners within the team vary constantly).

1 basketball basket
1 basketball
1 marking cone

Each group has a bingo card at the starting point. At the turning point there are corresponding number cards (numbers face down). The runners each pick up a number card (it is not possible to swap) and bring it to the group. The number card is placed on the corresponding field of the bingo card at the starting point. Which group is the first to have a complete row (horizontally, vertically or diagonally)?

Per group:
1 marking cone/cap/colouring stick
1 bingo card (5 x 5)
25 number cards

At the turning point of the relay there are numerous letter tokens (letters face down), which are available to all groups. The runners each pick up a token (it is not possible to swap) and bring it to the group. If there are no more tokens available or after a time limit set by the sports leader, the groups have 2 minutes to form (correct) words. Each letter used for a word is worth one point. Which group scores the most points?

Variant:
Which group is the first to have all the necessary letters to create a solution word defined by the sports instructor? In this variant, the token is looked at at the reversal point, if it can be used, it is taken to the group. If the letter cannot be used (already present in the solution word), the token is left behind and the group returns to the group without a new letter before sending the next runner off to the tokens with a handshake.

x game pieces (letters)
1 stopwatch

A memory sheet with signs/symbols (e.g. degree signs, circle, square, etc.), pictures (e.g. tree, star, house, etc.) or formulae (e.g. a2+b2=c2, 4+5x3=19, etc.) is located at the turnaround point of the relay. The runners memorise as many fields as possible so that they can enter them on a blank answer sheet at the start. The next runner is therefore well advised not to start immediately, but to communicate with the previous runner to clarify the status of the solution process. The first group to complete all the fields on the answer sheet correctly wins the relay.

Per group:
2 marking cones/capsticks/colouring sticks
1 solution sheet
1 answer sheet
Writing materials

Each group has a set of Jass cards (cards face down) at the turnaround point. The runner may only take certain cards there that have been defined by the game master (e.g. red or black cards). Otherwise, the card is placed face down again and the runner returns to the group without a card to send the next runner onto the course with a handshake. Which group is the first to collect all of the specified cards (18 cards) or has collected the most cards after a certain amount of time.

Variant I:
The criteria are tightened up by only collecting a certain colour (e.g. all heart cards, only pictures of a certain colour).
Variant II:
The runners collect a card of their choice in each round, which is used to build card houses at the starting point. Which group is the first to have built 5 card houses or the most card houses after a certain time (1 house consists of a total of 7 cards)?
Variant III:
Four groups are formed and each team is assigned a colour (diamonds, hearts, spades, clubs). Only 1 set of cards is used. The respective runners of the groups run to this set and turn over a card. They may only take the revealed card with them if it matches the colour of their group. Otherwise, they run back to the group without a card to send the next runner onto the course with a handshake. Which team is the first to collect all the cards of their colour?

1 stopwatch

Per group:
1 set of Jass cards (French)

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).

Per field:
5 marking cones/caps

Half of the participants line up in the centre of a square (25-100m on each side) in two columns of one, facing each other and equipped with a ball (passers). The remaining participants spread out evenly in the corners of the running circle (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the track with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point (or several rounds), thereby setting the time available for the passers in the centre of the square. From the start command, the foremost passer in the column passes the ball to the player on the opposite side. After the pass, he runs to the other side and stands behind the waiting group. Each complete pass by foot or hand (the sports director may define rules such as Ground pass or receiving the ball between two specific lines) scores one point. Which team scores more points during their pass?

Variant I:
Define different ways of transporting the ball (instead of passes) for the group in the centre:

• Ball (e.g. medicine ball or gymnastic ball)
• Transport the ball (e.g. medicine ball or gym ball) by holding it up;
• Transport the ball on your thighs in a four-footed gait;
• Pinch the ball between your feet and move around bouncing.

1 ball/throwing disc (frisbee)
4 marking cones/caps ►field markings

Half of the participants:
1 stick/stick ►intercross/lacrosse, smolball, floorball

Sports leader:
1 stopwatch

A rectangle laid out with marker cones serves as a circuit (20-30m per side = 80-120m intervals). A set of memory cards is laid out in each corner, where a group positions itself. At the start of the game, each group may reveal two cards from their set. If they match, two more may be revealed. Otherwise, the whole group has to run a lap around all the marker cones. Which team is the first to find all the memory pairs?

Variant:
Change the type of movement (e.g. backwards, hopping on one leg, crab walking, etc.), whereby the fun factor takes centre stage and the interval training takes a back seat with this variation.

4 marker cones/caps/colouring sticks
4 sets of memory cards

Form groups of four and number the participants within the group. The participants run behind each other in single file at a certain distance (approx. 50 metres) and at a normal basic pace (number one at the very back, number four at the very front). Number one catches up with number two, then number two catches up with number three, before number three catches up with number four. Number four now runs back to number one before catching up and replacing the person in front from the beginning. The exercise continues until the participants have returned to the same order in the single file as at the start of the exercise (number 4 at the front, number 1 at the back). If several runs are desired, the participants can pause in place after a complete run or continue at a relaxed trot in order to then start the next runs/releases (possibly forming new groups).

Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the size of the group (3-8 participants).
Variant IV:
The number one picks up the number two. The pair catches up with number three together, number three now replaces number one, etc.

Exercise duration: 4 x 50m + additional distance of the participants at basic pace

Pause: 1-3 minutes (relaxed trotting or waiting in place)

Repeats: 2-8 runs

Intensity level: 3 (medium) / 4 (hard)

Hmax: 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 with the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

No material required

A running route of 15-20 metres is marked with cones (A-B), followed by another marker 2 metres behind it, which defines the run-out route (B-C). The participants in the small group sprint from line A to B as quickly as possible. The distance from B to C is intended for slowing down. After completing the run, they return to line A, with 10 seconds available before the next run is tackled. A total of 7 sprints are completed (each with a 10-second break). This is followed by a longer break of 4 minutes to recover, after which a second series of 7 runs is carried out. During the longer break, the other group performs its runs. The series can be repeated any number of times (here 2 runs).

6 marking caps

Marker cones are used to define a running route between 2 painting sticks (total distance between 30-60 metres - e.g. a distance of 10-20 metres between the painting sticks and a cone in front of the painting sticks, also 10-20 metres apart, to run around or distribute the cones in a semi-circle between the painting sticks). Two groups line up behind one colouring stick each. On a command, the first runners in each group start running. As soon as the two runners meet on the track, they play rock-paper-scissors (scissors beats paper, rock beats scissors, paper beats rock). The winner continues to run along the track (in the direction of the other group). At the same time as the duel ends, the next runner in the group starts on the track of the group that lost the rock-paper-scissors game. The next time the two runners meet on the track, they play rock-paper-scissors again. The duel continues until one group reaches the other group's colouring stick, which results in a victory point. The exercise then starts all over again.

2 colouring sticks
x marker hats

Push an inverted vaulting box including 1-3 centre sections (possibly filled with medicine balls) back and forth over a certain distance (approx. 10-15 metres) (push the bob). The two groups compete against each other. When one participant has pushed the sled back to the start, his team-mate takes over the sled. As soon as each participant has completed two runs, the race is over. Which group is faster? Any number of series can be completed in the time available, but longer recovery phases must also be incorporated (if necessary, reduce weight by removing medicine balls).

2 vaulting boxes
4 marking cones (or colouring sticks)
3-6 medicine balls (optional)

One runner runs in a slalom to the turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back. On the way back, the runner either also runs in a slalom or runs directly to the group to send the next runner onto the course. The sports director determines a number of runs (4-8) that each participant must complete before a run is finished. The groups can be changed after a run.

Replacements: Run over a line (with a handshake), through a gate, around the group with a handshake (on the back of the next runner), crawl through the legs of the next runner, hand over an object, etc.

Variant:
At the first and last or at each obstacle (e.g. painting stick, marker cone or cone), perform a complete turn around the slalom markings.

Per group:
5-7 colouring sticks

A runner runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before sending the next runner onto the course. The sports director determines a number of runs (4-8) that each participant must complete before a run is finished. After a run, the groups can be changed.

Replacements:
run over a line (with a handshake), through a gate, around the group with a handshake (on the back of the next runner), crawl through the legs of the next runner, hand over an object, etc.

Per group:
2 marking cones/caps/colouring sticks

The hoops are placed on the ground at a certain distance (approx. 20-30 metres) in front of the two groups in a square (3x3). Each group has three bibs, which they can place in the tyres. One bib may be carried per run. If a group manages to distribute the bibs in a row (horizontally, vertically or diagonally) in the hoops, they win the game. If a group has placed the three bibs in the hoops but the game has not yet been decided, the next runner can move a bib that is already in place to continue the game and, if necessary, decide in their favour.

Pitch:
9 hoops (or form circles with ropes/playing ribbons, use bats as a storage surface)

Per group:
3 bibs/playing ribbons (both groups a different colour)
1 marking cone/cap/painting stick

The tyres are placed on the ground at a certain distance (approx. 10-20 metres) hidden behind two vaulting boxes in front of the two groups in a square (3x3). Each group has three bibs/ribbons, which they can distribute in the tyres. One bib may be carried per run. If a group manages to distribute the bibs in a row (horizontally, vertically or diagonally) in the hoops, they win the game. If a group has placed the three bibs in the hoops but the game has not yet been decided, the next runner can move a bib that is already in place to continue the game and, if necessary, decide in their favour.

Pitch:
9 hoops (or form circles with ropes/playing ribbons, use bats as a storage surface)
2 vaulting boxes

Per group:
3 bibs/playing ribbons (both groups a different colour)
1 marking cone/cap/painting stick

The participants begin in the starting field (in the centre of the field) and are given the task of running a certain sequence of numbers by the sports director (possibly a staggered start depending on the space available). After touching a number, they return to the starting field before the next number can be run (variant: run directly to the next number). If there are fewer numbers or an increase in intensity, a higher (basic) speed is selected accordingly.

After completing the specified combination of numbers, the participants pause in the specified starting field before, after a short breather (approx. 1-2 minutes), the sports leader announces the next sequence of numbers, which the participants now tackle. In order to achieve staggering, if the sequence of numbers starts identically for the participants, the participants are assigned any different number at the start before they tackle the actual sequence of numbers (examples of possible sequences of numbers: Date of birth, postcode, telephone number, age).

Exercise field: numbers approximately 15-30m from the starting field

Intensity level: 4 (hard)

HFmax: 90-95%

Rule of speech: concise exchange of words

1 number boards (no. 1-9) or 9 numbered whey cones
4 marking cones or route tape (starting field)
5 stopwatches (definition of breaks)

FTA evaluation (group formation)

Participant:
1 heart rate monitor

Exercise duration: 100 metres

Break: 1-2 minutes (relaxed running)

Repeats: 6-12 times

Intensity level: 4 (hard)

Max HR: 90-95%

Rule of thumb: short change of words

On the basis of good basic training, the training form ideally follows with extensive interval units before moving on to the intensive variant. Intensive interval training is ultimately 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 extensive form (suitable as training for shorter competitions such as 5km or 10km runs).

Interval training can be completed both on a track and off-road. The advantage of running on the track is that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed.

In interval training, it is important that the participants/groups try to cover approximately the same distance in the specified time for each interval or to complete a specified distance in approximately the same time. The various options for this type of training are as follows:

• Loop track: To ensure that the participants have enough space available for the run, they can be spread out on the loop track at the start. Using a stopwatch, each runner measures their own time for the specified distance. After the interval, the participants continue at a relaxed trot and start the next run after the break time has elapsed (variant: break on the spot). The participants moving at a relaxed trot must ensure that they do not hinder the runners who are in an exertion phase.
• Course: The defined course to be completed is marked. Participants start and stop their time independently (staggered start possible). The participants continue to move at a relaxed trot during the breaks, but make sure that they are back at one of the two possible starting positions at the end of the break time (variant: break in place). The sports director defines the running routes for the outward and return routes in order to avoid collisions.
• Long-distance circuit: A marker is placed on the course after every 100 metres (load) (e.g. balloon, route tape, wooden wedge). The participants keep moving after the interval (relaxed trotting), but make sure that they are back at the last marker at the end of the break time in order to start the next run. The participants who are in the recovery phase take care not to hinder the active runners. Ideally, the participants should be approximately back at the starting point after the last interval (10 intervals = 1 km running distance), otherwise additional teaching time must be calculated for the return shift.

Distance markers (signs with metres)
1 signalling instrument (e.g. whistle)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Fast and short runs up hills are of course particularly suitable for preparing for a mountain run, but are also valuable for running on flat terrain. This is because hill sprints strengthen the running-specific muscles and also make you faster, as a sprint activates the rapidly contracting muscle fibres and improves the capacity of the neuromuscular system. It also increases stride length and trains good body tension and arm work. Stronger leg muscles take the strain off the knee, hip and ankle joints, which helps to prevent injuries.

Logically, the difficulty of hill/mountain runs lies primarily in the incline, as an incline of just a few per cent is enough to make even an experienced runner's legs burn within a few seconds and push the cardiopulmonary system to its maximum level. Sprints of 10-20 seconds are generally ideal and ensure rapid exhaustion.

Exercise duration: run up a hill (mountain) for 10-20 seconds

Break: 1-2 minutes

Repeats: 4-10 times

Intensity level: 4 (hard)

Hmax: 90-95% (intensive interval method)

Rule of speech: brief exchange of words

For the exercise, the participants/groups run up the hill/mountain (possibly in a staggered start from a place in the group). staggered start for reasons of space), during the break they have time to return to the starting position (adjust the intensity of the load and the recovery phase to the training goal). After the first interval, the participants/groups memorise how far they have climbed the hill/mountain in the specified time, as they will try to cover the same distance in each subsequent session (it is always important to cover the same distance per running session during interval training). There are the following options for timing:

• each participant receives a stopwatch/pulse clock and completes their training sessions independently;
• the sports leader starts and times the participants/groups (staggering makes sense, keep track of the break times);
• it is started in strength groups, with the pacemaker checking the time using the stopwatch/pulse clock.

1 signalling instrument (e.g. whistle)

Evaluation FTA (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Exercise duration: 15-45 seconds of rapid rope jumping

Break: 1-2 minutes resting in place or walking around at a leisurely pace

Repeats: 4-10 times

Intensity level: 4 (hard)

Hmax: 90-95%

Rule of speech: brief exchange of words

The participants jump rope as quickly as possible and without interruption during the specified time (technique free, but the intensity should be as high as possible, e.g. skipping.e.g. skipping). The skipping takes place in a group, with the sports leader responsible for adhering to the load and break times (small groups with a group leader are also possible), or each participant carries out the interval units independently.

Per participant:
1 skipping rope
1 heart rate monitor

For sports leaders or per participant/group:
1 stopwatch

In an incline run, the running speed is increased over a distance of approx. 100 metres to just below the maximum possible speed, which can be maintained for a few seconds. After about 30-60 seconds of relaxed running and breathing, up to 6 more runs are performed, whereby the units can be increased from week to week. Incremental runs can also be performed during the final phase of an easy endurance run.

Thanks to the high running speed at the end of an incremental run, the muscles learn to activate many muscle fibres as quickly as possible. This creates a training stimulus that leads to neuro-muscular adaptation. Incremental runs also optimise running style and running economy.

No material required

Stair running is a gentle, effective and therefore ideal strength and endurance workout for runners, which also improves coordination, concentration and running technique. Above all, training on the stairs can improve the short forefoot strike, which is particularly beneficial for so-called heel runners. Training on the stairs can be very varied and playful, but can also be used for interval training with short and intensive sessions. Stairs that are as long (and wide) as possible simplify the type of exercise.

Exercise duration: 10-30 seconds running up a flight of stairs

Break: 1-3 minutes

Repeats: 4-10 times

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in complete sentences / short exchanges of words

For the workload, the participants/groups run up the stairs (possibly staggered start from place level). staggered start for reasons of space), during the break they have time to return to the starting position (agree on running directions so that the participants do not get in each other's way). Depending on the training objective, the sports leader adjusts the intensity of the exercise and the recovery phase. After the first interval, the participants/groups memorise how far they have climbed the stairs in the specified time, as they will attempt to cover the same distance in each subsequent session (it is always important to cover the same distance per running session during interval training).

There are the following options for climbing the stairs:

• in a sprint - free technique (any number of steps per stride); Climb the stairs as quickly as possible while still concentrating on the steps (short ground contact time, not touching down with the entire foot)
• two-step run
• put one leg alternately on each step
• step on each step with both legs
• one-leg jumps (determine/vary the number of steps)
• double jumps (determine/vary number of steps)
• squat jumps
• side jumps

To stop the time, you have the following options:

• each participant receives a stopwatch/pulse clock and completes their training sessions independently;
• the sports leader starts and stops the time for the participants/groups (staggering makes sense, keep an overview with the break times);
• it is started in strength groups, with the pace maker checking the time using the stopwatch/pulse clock.

Variant:
If the stairs are not enough to fully utilise the time, you can turn around at the end of the stairs and return to the start to tackle the stairs again. This means you memorise the number of runs plus the distance covered until the end of the interval.

1 signalling instrument (e.g. whistle)

Evaluation FTA (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Exercise duration: 3000 metres

Pause: 1-2 minutes (easy running)

Repetitions: 2 times

Intensity level: 3 (medium)

Max HR: 80-90% (extensive interval method)

Rule of thumb: speak in full sentences

Both beginners to running training and experienced runners 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 the aim is to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons).

Interval training can be completed both on a track and off-road. The advantage of running on the track is that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed.

In interval training, it is important that the participants/groups try to cover approximately the same distance in the specified time for each interval or to complete a specified distance in approximately the same time. The various options for this type of training are as follows:

• Loop track: To ensure that the participants have enough space available for the run, they can be spread out on the loop track at the start. Using a stopwatch, each runner measures their own time for the specified distance. After the interval, the participants continue at a relaxed trot and start the next run after the break time has elapsed (variant: break on the spot). The participants moving at a relaxed trot must ensure that they do not hinder the runners who are in an exertion phase.
• Course: The defined course to be completed is marked. Participants start and stop their time independently (staggered start possible). The participants continue to move at a relaxed trot during the breaks, but make sure that they are back at one of the two possible starting positions at the end of the break time (variant: break in place). The sports leader defines the running routes for the outward and return routes to avoid collisions.
  Variant: it is also possible to complete a shorter route several times until the desired distance is reached. Here too, it is important to pay attention to the running directions so that there are no collisions. The breaks are carried out as described above, except that in this form the start/finish is always in the same place.
• Longer-distance circuit: A marker is placed on the route after every 3 kilometres (load) (e.g. balloon, route tape, wooden wedge). The participants keep moving after the interval (relaxed trotting), but make sure that they are back at the last marker at the end of the break time in order to start the next run. The participants who are in the recovery phase take care not to hinder the active runners. Ideally, the participants should be approximately back at the starting point after the last interval (2 intervals = 6 km running distance), otherwise additional teaching time must be calculated for the return shift.

Distance markers (e.g. marker cones or route tape)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

Per participant/group:
1 stopwatch