title: Incline Treadmill Interval Training: Short vs. Long Bouts and the Effects on Distance Running Performance.
abstract: This study compared 6 weeks of incline treadmill interval training (INC) performed on a 10% treadmill grade using either sprint-like efforts or slower, longer bouts. 24 individuals were randomly assigned between 2 groups that each completed 2 INC and one 30-min level-grade sessions∙wk-1. Training intensities, bout durations and the number of intervals per INC session were the velocity associated with VO2max (Vmax), 30 s and 10-14 (INCShortn=12), and 68%Vmax, ~3 min and 4-6 (INCLongn=12), respectively. All 30-min sessions were at 65%Vmax. Pre- and post-testing assessed VO2max; lactate threshold (VLT); running economy; and time-to-exhaustion at various conditions including 80%Vmax and 20% grade (CFMod). Both groups improved significantly in all tests; additionally, INCShortimproved significantly more so in VLTand CFModdespite INCLongperforming more than 2 times the running each INC session (P<0.05). Mean effect size (ES) of the relative improvement in a majority of tests revealed a trivial to very large ES of INCShortvs. INCLongtraining (ES range: 0.05-4.05). We conclude sprint-like INC better than slower, longer INC at improving a key determinant of distance running performance (VLT), and better at preparing individuals for running on courses with a variety of grades.
authors.affiliation: Avera Sports Institute, Avera McKennan Hospital and University Health Center, Sioux Falls, United States.
authors.forename: D D
authors.initials: DD
authors.lastname: Ferley
authors.affiliation: Avera Sports Institute, Avera McKennan Hospital and University Health Center, Sioux Falls, United States.
authors.forename: D T
authors.initials: DT
authors.lastname: Hopper
authors.affiliation: Health and Nutritional Sciences, South Dakota State University, Brookings, United States.
authors.forename: M D
authors.initials: MD
authors.lastname: Vukovich
mesh_terms: D000328:Adult; D054874:Athletic Performance / Q000502:physiology*; D015444:Exercise / Q000502:physiology*; D005080:Exercise Test; D005260:Female; D006801:Humans; D019344:Lactic Acid / Q000378:metabolism; D008137:Longitudinal Studies; D008297:Male; D010101:Oxygen Consumption; D010807:Physical Endurance / Q000502:physiology*; D012420:Running / Q000502:physiology*; D055815:Young Adult
chemical_list: D019344:Lactic Acid