Exercise duration: 400 metres

Break: 2-3 minutes (easy running)

Repeats: 10-12 times

Intensity level: 4 (hard)

Max HR: 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

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 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 course after every 400 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 = 4 km running distance, 12 intervals = 4.8 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

Exercise duration: 1 minute

Pause: 1-2 minutes

Repetitions: 4-8 times

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

Max HR: 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 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).

Interval training can be completed both on a track and off-road. Running on the track has the advantage 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. The load starts from the same starting point for each individual runner for each repetition. During the breaks, the participants return to their starting point. The participants can check/calculate the distance travelled after each interval (comparison with the previous run). The sports director has all participants in view and can therefore start or stop the intervals with a signal.
  Variant: run in the opposite direction during the straight repetitions instead of returning to the starting point during the breaks (goal: reaching the starting point).
• Distance of at least 500 metres: Distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and memorises the distance covered (it is possible to stagger the start of the participants, whereby the running routes must be determined in order to avoid collisions). After the break time has elapsed, the participants run the same distance back to the starting point. During the breaks, the participants wait in place or continue running at a relaxed trot, but return to the starting point in good time (end of the previous interval). If the course allows, the sports director can give the start/stop signal for all participants (no staggering possible).
  Variant: If you only have a short course available, you must turn around at the end of the course and continue running in the opposite direction (define running routes) until the end of the exercise time. At the next interval, the participants run the distance they ran before in the opposite direction back to the starting point (comparison with the previous run).
• Longer distance circuit: The distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance covered (no staggered start of the participants necessary). During the breaks, the participants wait in place or continue running at a relaxed trot until the end of the break time. At each interval, the participants must calculate the distance travelled based on the start/end point of the interval (comparison with the previous run). After the last interval, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible.

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

Intensity level: 300 metres

Pause variant I: 1-3 minutes (relaxed running or on the spot)
Pause variant II: 200 metres at a relaxed trot

Repeats: 6-8 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).

Interval training can be completed both on a track and off-road. Running on the track has the advantage 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 decide for themselves whether they want to stay where they are or continue at a relaxed trot. The next interval starts after 1-3 minutes (extensive 1-2 minutes, intensive 2-3 minutes) or 200 metres (keep the selected recovery form for training). 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). If the participants pause at the end of the course, it must be clearly defined on which side they will run back at the next interval (avoid collisions). If the participants move at a relaxed trot during the breaks, it is important to ensure that they are back at one of the two possible starting positions after the break time (2 minutes) has elapsed (break variant II not suitable).
  Variant: it is also possible to complete a shorter distance several times until the desired distance is reached. It is important to pay attention to the running directions to avoid collisions. The breaks are carried out as described above, except that in this form the start/finish is always at the same place.
• Longer-distance circuit: A marker is placed on the course after every 300 metres (exertion) and then after 200 metres (break) (e.g. balloon, route tape, wooden wedge). Variant I for the breaks is not suitable (however, if the participants only take breaks on the spot, only sections of 300 metres could be marked). Ideally, the participants should be approximately back at the starting point after the last interval so as not to lose additional time for the return leg (6 intervals = 1.8 km, 8 intervals = 2.4 km).

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

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

Per participant/group:
1 stopwatch

Exercise duration: 400 metres

Pause: 1-2 minutes (easy running)

Repeats: 8 times

Intensity level: 3 (medium)

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

Rule of thumb: speak in full sentences

Both beginners 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 roughly the same distance in the specified time for each interval or to complete a specified distance in roughly 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 course after every 400 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 (8 intervals = 3.2 km running distance), otherwise additional teaching time must be taken into account for the return journey.

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

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

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, but longer units can also be completed as training.

Exercise duration: 45-60 seconds running up a hill

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 full sentences / short exchanges of words

For the exertion, the participants/groups run up the hill/mountain (possibly staggered start from place groups). 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 timekeeping:

• 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 track of the break times);
• it is started in strength groups, with the pacemaker checking the time using the stopwatch/pulse clock.

Variant:
If the course is not long enough to fully utilise the time, you can turn around at the end of the hill and return to the start to tackle the hill again. This means you memorise the number of runs plus the distance completed up to 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: 60-90 seconds of jumping rope

Pause: 30-60 seconds resting in place or walking around at a leisurely pace

Repeats: 4-8 times

Intensity level: 3-4 (medium-hard)

Hmax: 80-95%

Rule of speech: speak in full sentences - short exchanges

The participants jump rope during the specified time without interruption if possible (technique free). The intensity of the jumping is adjusted according to the target. The skipping takes place in a group, with the sports instructor responsible for ensuring that the load and break times are adhered to (small groups with a group leader are also possible), or each participant carries out the interval units independently.

Variant:
Integrate variations of rope jumping (specified by the sports instructor, e.g. a special technique every 10 jumps): running in place, running in place with knee lifts, two-footed jumps, double rope turns, crossed arms, backwards rope jumping, etc.

Per participant:
1 skipping rope
1 heart rate monitor

For sports leaders or per participant/group:
1 stopwatch

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: 45-60 seconds running up a flight of stairs

Break: 1-3 minutes

Repeats: 4-8 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 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). After the first interval, the participants/groups memorise how far they have climbed the stairs 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). For this type of exercise, however, the length of the staircase is usually not sufficient to fully utilise the time, so you can turn around at the end of the staircase and return to the start to tackle the staircase again. This means that you memorise the number of runs plus the distance covered until the end of the interval. Depending on the training goal, the sports instructor adjusts the intensity of the exercise and the recovery phase.

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 director 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.

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: 2 minutes

Pause: 2 minutes and 30 seconds

Repeats: 4 times

Intensity level: 4 (hard)

Max HR: 90-95%

Rule of speech: brief exchange of words

In this type of test, it is important that the participants try to cover the same distance in the specified time for each interval.

The test form can be carried out as follows:

• Round track: To ensure that the participants have enough space available for the run, they can be spread out on the round track at the start. The load starts from the same starting point for each individual runner for each repetition. During the breaks, the participants return to their starting point. This allows participants to check/calculate the distance travelled after each interval. The sports director has all participants in view and can therefore start or stop the intervals with a signal.
• Distance of at least 700 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs the course independently and memorises the distance covered (it is possible to stagger the start of the participants). After the break time has elapsed, the participants run the distance they ran back to the starting point. During the breaks, the participants wait in place or continue running at a relaxed trot, but return to the starting point in good time (end of the previous interval). If the course allows, the sports director can give the start/stop signal for all participants (no staggering possible).
  Variant: If you only have a short course available, you must turn around at the end of the course and continue running in the opposite direction until the end of the load time. At the next interval, the participants run the distance they ran earlier in the opposite direction back to the starting point.
• Longer-distance circuit: The distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, the participants wait in place or continue running at a relaxed trot until the end of the break time. For each interval, the participants must calculate the distance travelled based on the start/end point of the interval. After the last interval, all runners return to the starting point, which takes additional time.

After each interval, participants either have the option of writing down the distance covered (writing materials available on the track or on Mann) or memorising the four distances to write them down at the end of the test. The distances covered per interval are noted and totalled.

To evaluate the test, the distances covered for the four intervals are totalled. The result is noted down and can be compared with the next test. It is also worth dividing the result by the number of intervals (4) so that you have a comparative value for the individual intervals for the next test.

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

For each participant:
1 heart rate monitor

For the sports director or each participant:
1 stopwatch
Writing materials and notepad