High-intensity interval versus moderate-intensity continuous half-marathon training programme for middle-aged women

Area of Science:

• Exercise physiology
• Sports science
• Running performance

Background:

• Middle-aged female recreational runners often follow moderate-intensity continuous training (MICT) for endurance events.
• High-intensity interval training (HIIT) is an alternative training method with potential time-efficiency benefits.
• Comparing the effectiveness of HIIT versus MICT for half-marathon preparation in this demographic is crucial.

Purpose of the Study:

• To compare the effectiveness of a high-intensity interval training (HIIT) program with a moderate-intensity continuous training (MICT) program for recreational female middle-aged runners preparing for a half-marathon.
• To evaluate performance improvements and physiological adaptations in response to both training modalities.

Main Methods:

• Twenty recreational female runners (aged 40±7 years) were assigned to either MICT or HIIT groups.
• MICT group trained 32 km/week below 80% VO2max; HIIT group trained 25 km/week between 80-100% VO2max, including uphill running and resistance training.
• Both groups were evaluated pre- and post-training and participated in the same half-marathon race.

Main Results:

• Both training groups achieved similar finishing time reductions (2-3%) in the half-marathon.
• HIIT training involved 21% less distance and 17% less time compared to MICT.
• HIIT demonstrated greater improvements in cardiorespiratory parameters, oxygen uptake/transport, and a significant decrease in resting heart rate (14%) compared to MICT (6%).

Conclusions:

• High-intensity interval training (HIIT) provides comparable race performance to moderate-intensity continuous training (MICT) for half-marathon runners.
• HIIT is a more time- and distance-efficient training method.
• HIIT enhances both anaerobic and aerobic power more effectively than MICT in this population.