The problem with Interval training (pretty long)

Question:

Whether you do sprint or C25k won't they achieve the same end? It seems to be with running you are trying to develop endurance. If you do sprints won't you will gain endurance also in the long run? So you'll be able to run at a non sprinting speed longer because you have increased your endurance/aerobic capacity with he sprints...?

Actually, it's long been known in professional running circles that to gain more wind or lung capacity (actually that's a misnomer, it's all about oxygen efficiency with regards to muscle oxygen absorption) you need to work faster. To gain muscle endurance (I.E. how long your legs hold out before the energy in them is depleted) you do more distance.

So you see, my dear, you really need both. That's why, if you look at any good professional runner's training regimen, it will include both days of long distance, and days of short runs pushing yourself beyond your normal pace.

the reason why c25K doesn't really push training hard, but more about just ramping up distance is because, for beginner runners, ramping up distance does train you hard. But once you get to a level where running the race doesn't increase your lung capacity, you need to train faster and harder over those same distances in order to force your muscles to more efficiently pull the oxygen out of the blood.

I think your HR should be more 80's 90's for your sprints. Go like hell and till you can't, rest-and standing on the edges is a great idea. I guess too, you could maybe do a set of say bicep curls, then run like hell again.

Thanks Banksy, been wondering where you've been.:drinker:
Here's a question. How long do you think it takes to start LOSING muscle mass, if I haven't been able to do it for 3-4 weeks due to injury and surgery? I'm happy about my weight loss, but worried it's muscle too. I have kept my protein up.:happy:

about 7 days and the muscles start to lose definition. It's a slow process though, 3-4 weeks won't make a big difference, especially if you give yourself protein and try to do any muscle building you can, even if it's with alternate or incidental routines. By that I mean routines that don't directly work the muscles hard, but do force them to do some type of contraction, even if it's only in a stabalizing roll. For instance, say you hurt your hamstring and could no longer squat, but you can still walk ok, maybe doing some swimming or jogging would help, you won't keep the same mass over the long term, but neither will the muscle atrophy because it's being used in a secondary roll.