Related Experiment Video
Updated: Jun 26, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effect of high-intensity resistance training on performance of competitive distance runners
Ryan J Hamilton1, Carl D Paton, William G Hopkins
1School for Sport and Exercise Science, Waikato Institute of Technology, New Zealand.
Abstract:
In a recent study competitive road cyclists experienced substantial gains in sprint and endurance performance when sessions of high-intensity interval training were added to their usual training in the competitive phase of a season. The current study reports the effect of this type of training on performance of 20 distance runners randomized to an experimental or control group for 5 to 7 weeks of training. The experimental group replaced part of their usual competitive-phase training with 10 x ?30-minute sessions consisting of 3 sets of explosive single-leg jumps (20 for each leg) alternating with 3 sets of resisted treadmill sprints (5 x ?30-second efforts alternating with 30-second recovery). Before and after the training period all runners completed an incremental treadmill test for assessment of lactate threshold and maximum running speed, 2 treadmill runs to exhaustion for prediction of 800- and 1500-m times, and a 5-km outdoor time trial. Relative to the control group, the mean changes (+/-90% confidence limits) in the experimental group were: maximum running speed, 1.8% (+/- 1.1%); lactate-threshold speed, 3.5% (+/-3.4%); predicted 800-m speed, 3.6% (+/- 1.8%); predicted 1500-m speed, 3.7% (+/- 3.0%); and 5-km time-trial speed, 1.2% (+/- 1.1%). We conclude that high-intensity resistance training in the competitive phase is likely to produce beneficial gains in performance for most distance runners.
More Related Videos
12:59Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
Published on: July 5, 2017
06:28A Chronic High-Intensity Interval Training and Diet-Induced Obesity Model to Maximize Exercise Effort and Induce Physiologic Changes in Rats
Published on: April 28, 2023
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:20Exercise and Cardiovascular Response
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...