Whether you regularly rip through mile repeats or you're new to speedwork, you probably pay more attention to the time, pace, and effort of the hard work than you do to the rest in between. But recovery intervals are just as critical to performing your best. Rush or drag out this period, and you might not reap the intended benefits of your session, says Mindy Solkin, owner and head coach of the The Running Center in New York City. How you rest is up to you—walk, stretch, or jog, just don't sit down, as blood can pool in your legs and turn them to lead. "I often tell people they should do what's comfortable," says Jeff Gaudette, head coach at RunnersConnect in Boston. "What you do during the rest period isn't going to have as dramatic an effect as the length of the rest." Before your next speed session, determine whether your downtime should be short, medium, or long.

無論是經(jīng)常進行間歇跑訓(xùn)練的老手，還是剛開始接觸速度訓(xùn)練的新手，他們往往注重于時間、配速以及辛苦訓(xùn)練的效果，而忽略了期間的休息步驟。適當(dāng)?shù)幕謴?fù)訓(xùn)練也是取得好成績的關(guān)鍵?！斑^短或過長的休息，都不會達到最佳效果”，紐約跑步中心的擁有者兼首席教練 Mindy Solkin說。休息的方式可以自行選擇，慢走，拉伸或慢跑皆可，但不要坐下，以保證腿部的血液正常循環(huán)。“我經(jīng)常告誡大家要選擇自己覺得舒服的休息方式”波士頓跑步中心的首席教練Jeff Gaudette介紹說，“因為休息階段的效果和休息的時間有關(guān)，和休息的方式關(guān)系不大”。在進行下一次速度訓(xùn)練之前，提前進行休息的規(guī)劃，在短時間休息，中等時間休息或較長時間的休息中做出選擇。

SHORT REST: 30 TO 90 SECONDS

短時間休息：30-90秒

Short recovery intervals keep the intensity of the workout elevated, teaching you to run through fatigue. Your body gets more efficient at clearing the lactic acid that causes muscles to burn, so you can run harder or longer, says Joe McConkey, M.S., a coach at the Boston Running Center. Because the intervals are so short, your breathing will be heavy and your heart rate will remain high throughout, says Sean Coster, a coach and exercise physiologist in Portland, Oregon.

短時間的休息間隔可以保持并提高訓(xùn)練的強度，并能更好地對抗疲勞?！吧眢w能夠更高效地消除乳酸堆積，并讓肌肉充分工作，因此可以跑得更快或更長”。 波士頓跑步中心的教練Joe McConkey介紹說。“由于休息間隔時間很短，呼吸和心跳都保持在較高的水平”。   俄勒岡州，波特蘭的教練和運動生理學(xué)家Sean Coster介紹說。

USE IT: To build speed and stamina. Total newbies can build endurance by running easy for one minute, resting for one minute for up to 30 minutes. Novice runners can alternate five to 10 sets of one minute hard running with one minute jogging or incorporate short rests into a fartlek workout. Advanced runners targeting 5-Ks or 10-Ks can do hard repeats of 400 to 800 meters with short rests in between.

短時間休息的用處：提升速度和耐力。跑步新手可以通過跑1分鐘休息1分鐘的方式來提升耐力直到可以跑30分鐘。初階選手可以進行5-10組的速度訓(xùn)練每組進行1分鐘的慢跑或混合運動作為休息，以此構(gòu)成fartlek訓(xùn)練法。高階的選手可以按照5000米或10000米的配速進行400米或800米的間歇跑，中間穿插短時間的休息。

MEDIUM REST: TWO TO FOUR MINUTES

中等時間的休息：2-4分鐘

Stopping short of complete recovery teaches your body to sustain its lactate threshold longer. In other words, it helps you build stamina, so you're more comfortable running at goal pace, says Solkin. At the end of the rest, you'll feel 80 to 90 percent recovered, as if you were in the middle of an easy run, says Gaudette.

停下一段時間進行完全的恢復(fù)可以讓身體在乳酸門檻維持更長時間。換句話說，可以提高耐力，并能更輕松地維持目標(biāo)配速。 Solkin介紹說。當(dāng)休息階段結(jié)束時，身體恢復(fù)了80%-90%，感覺應(yīng)該如同在進行放松跑的一樣。Gaudette介紹說。

USE IT: To improve endurance at race pace. Advanced beginners may run two or three quarter-mile repeats at a comfortably hard pace with four minutes rest, says Solkin. Runners racing 5-Ks and 10-Ks should take medium breaks during 800-to 1000-meter repeats. Half and full marathoners can use them to break up long tempos into two-or three-mile segments. "You can stay on the road longer and simulate your race without doing the complete effort," Gaudette says.

中等時間休息的用處：提高維持比賽配速的耐力。有過一段跑步經(jīng)驗的選手可以維持一定強度但不過于痛苦的速度進行2-3組400米間歇跑，每組之間休息4分鐘。準(zhǔn)備5000米或10000米比賽的選手，可以進行800米或1000米的間歇跑，每組之間休息。半程或全程馬拉松選手在練習(xí)時，可以將長距離訓(xùn)練分割成多段2-3英里的節(jié)奏跑，并在每段之間進行休息?！蹦憧梢酝ㄟ^這些方法進行更長時間的道路訓(xùn)練并盡可能地模擬比賽“，Gaudette 介紹說。

LONG REST: FOUR TO 10 MINUTES

較長時間的休息：4-10分鐘

Extended rest allows your heart and breathing rate to return to resting levels, which helps you attack the next repeat with the same effort you ran the previous one, thereby ensuring a quality workout, says Solkin. The extended downtime should leave you refreshed, and without the fatigue that contributes to poor form and injury, she says. You should feel 100-percent recovered and ready to go.

較長時間的休息可以令呼吸和心跳恢復(fù)訓(xùn)練開始的較低狀態(tài)，每組間歇都可以全力去跑，以提高訓(xùn)練質(zhì)量，Solkin介紹說，較長時間的休息之后應(yīng)該不覺得疲勞，并且降低受傷的可能。每次休息之后都應(yīng)感覺到100%恢復(fù)好了。

USE IT: To build speed and running economy [the ability to comfortably handle faster paces] or to boost aerobic capacity. For speed, pair long rest with two to three minutes [or a quarter-mile] of hard running. Jog between longer repeats of 1.5 to three miles to build volume. "What would only be a four-mile workout of intervals, rest, warmup, and cooldown can turn into eight miles," says Solkin.

較長時間休息的用處：提高速度并讓你跑得更加”經(jīng)濟“（更舒服地維持更快的配速）以及提高攜氧能力。從速度訓(xùn)練來看，可以按照每組間歇跑休息2-3分鐘來進行。慢跑1.5-3分鐘作為休息可以提高攜氧能力?！币淮蔚湫?英里的間歇訓(xùn)練中，休息，熱身和結(jié)束時的放松跑的里程大概也要4英里?！?nbsp;Solkin介紹說。

RUN better: If you jog during rest periods, keep the pace super slow. Depending on the length of your repeat, you may end up jogging half the distance.

如何跑得更好：以慢跑作為休息方式時，一定要把速度慢下來，同樣的時間中，只要跑出間歇跑距離的一半即可。