Effects of 6-week sprint interval training compared to traditional training on the running performance of distance...

This study aimed to compare the effects of sprint interval training versus traditional training on running performance in well-trained male distance runners.

Twenty male distance runners (VO2: 67.4 ± 4.5 mL/kg/min, personal best time for the 5000 m: 14'38″47 ± 00'23″46) were recruited and randomly assigned to either the intervention training (IT) group, which performed sprint interval training, or the control training (CT) group, which engaged in traditional long-distance training. Both groups completed their respective training regimens twice a week for 6 weeks. Measurements for VO2max, O2 cost, time to exhaustion (TTE), and running times for 100, 400, and 3000 m were taken before and after the intervention.

The results indicated that the IT group showed significant improvements in TTE and running performance across 100, 400, and 3000 m (all P < 0.01), while the CT group only demonstrated improvements in 400 m time (P < 0.01). The IT group exhibited superior 3000 m performance compared to the CT group (P < 0.01). Analysis of effect sizes revealed small to moderate improvements in physiological and performance measures for the IT group, with VO2max showing a small effect size of 0.43, O2 cost a moderate effect size of 0.65, and TTE a moderate effect size of 0.77.

These findings suggest that sprint interval training may offer superior benefits for enhancing running performance of well-trained male distance runners, particularly in time to exhaustion and middle-to long-distance events, compared to traditional longdistance training.