Skip to main content
SpringerLink
Log in

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

  • Original Article
  • Published:
European Journal of Applied Physiology Aims and scope Submit manuscript

Abstract

Purpose

To test the effectiveness on recreational female middle-aged runners of a programme of high-intensity interval training (HIIT) for a half-marathon race contrasted to a conventional moderate-intensity continuous training (MICT).

Methods

Twenty recreational female runners (40 ± 7 years) followed MICT or HIIT schedules for training a half-marathon. The MICT group trained a mean of 32 km/week at intensities below 80% VO2max. The HIIT group ran 25 km/week at intensities between 80 and 100% VO2max, combined with uphill running and resistance training. Women following HIIT ran 21% less distance and invested 17% less time than those from MICT group. All the women were evaluated at the beginning and end of the training and participated in the same half-marathon run.

Results

Women following both schedules reduced their previous finishing times by 2–3%, which for HIIT group would have meant rising up to 90 positions out of 1454 participants in the local half-marathon race. The high intensity performed during series of high power output (200 m and 400 m) and resistance sessions in HIIT programme promoted changes that allowed modifying efficiency at high workloads. At the same time, the HIIT training programme elicited changes in oxygen uptake and transport as indicated the cardiorespiratory parameters obtained during recovery in lab tests. Moreover, HIIT registered a 14% baseline decrease in heart rate contrasting to the not significant 6% decrease in MICT.

Conclusions

Runners following HIIT training obtained similar registers as with a traditional MICT schedule, expending less time and running shorter distances, yet improving their anaerobic and aerobic power.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1
Fig. 2
Fig. 3
Fig. 4
Fig. 5

Similar content being viewed by others

Abbreviations

F-TE:

Field time to exhaustion

F-UMTT:

Field University of Montreal Track Test

FR:

Fast run

HIIT:

High-intensity interval training

HR:

Heart rate

IR:

Interval running

L-TE:

Laboratory time to exhaustion

L-UMTT:

Laboratory University of Montreal Track Test

LR:

Long distance running

MM:

Magic mile test

MICT:

Moderate-intensity continuous training

O2Pulse:

Oxygen pulse

RPE:

Rating of perceived exertion

RR:

Respiration rate

SD:

Standard deviation

UH:

Uphill run

VCO2 :

Carbon dioxide output

V E :

Respiratory minute volume

VO2 :

Oxygen uptake

VO2max:

Maximal oxygen uptake

V T :

Tidal volume

WE:

Own body weight resistance exercises

References

  • Barcelona City Hall (2020) Results of eDreams Barcelona Half-marathon https://edreamsmitjabarcelona.com/idioma/en/. Accessed 21 Feb 2020

  • Bosco C, Luhtanen P, Komi PV (1983) A simple method for measurement of mechanical power in jumping. Eur J Appl Physiol Occup Physiol 50(2):273–282

    Article  CAS  Google Scholar 

  • Bouchard C, Rankinen T (2001) Individual differences in response to regular physical activity. Med Sci Sports Exerc 33(6):S446–S451

    Article  CAS  Google Scholar 

  • Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, Gibala MJ (2005) Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol 98:1985–1990

    Article  Google Scholar 

  • Burgomaster KA, Heigenhauser GJF, Gibala MJ (2006) Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. J Appl Physiol 100:2041–2047

    Article  Google Scholar 

  • Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL, Gibala MJ (2008) Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 586(1):151–160

    Article  CAS  Google Scholar 

  • Buysse DJ, Reynolds CF, Monk TH, Berman SR, Kupfer DJ (1989) The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Res 28(2):193–213

    Article  CAS  Google Scholar 

  • Damsted C, Parner ET, Sørensena H, Malisoux L, Nielsen RO (2019) ProjectRun21: do running experience and running pace influence the risk of running injury—a 14-week prospective cohort study. J Sci Med Sport 22:281–287

    Article  Google Scholar 

  • Daussin FN, Zoll J, Dufour SP, Ponsot E, Lonsdorfer-Wolf E, Doutreleau S, Mettauer B, Piquard F, Geny B, Richard R (2008) Effect of interval versus continuous training on cardiorespiratory and mitochondrial functions: relationship to aerobic performance improvements in sedentary subjects. Am J Physiol 295(1):R264–R272

    CAS  Google Scholar 

  • Fiorenza M, Gunnarsson TP, Hostrup M, Iaia FM, Schena F, Pilegaard H, Bangsbo J (2018) Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. J Physiol 596(14):2823–2840

    Article  CAS  Google Scholar 

  • Galloway J, Galloway B (2012) Half-marathon: a complete guide for women. Meyer and Meyer Sport, Maidenhead

    Google Scholar 

  • García-Pinillos F, Cámara-Pérez JC, Soto-Hermoso VM, Latorre-Román PA (2017) A high intensity interval training (HIIT)-based running plan improves athletic performance by improving muscle power. J Strength Cond Res 31(1):146–153

    Article  Google Scholar 

  • Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, Raha S, Tarnopolsky MA (2006) Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575(3):901–911

    Article  CAS  Google Scholar 

  • Gibala MJ, Little JP, Macdonald MJ, Hawley JA (2012) Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol 590(5):1077–1084

    Article  CAS  Google Scholar 

  • Gibala MJ, McGee SL (2008) Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev 36(2):58–63

    Article  Google Scholar 

  • Hagerman P (2005) Training for the half-marathon. Strength Cond J 27(6):81–83

    Article  Google Scholar 

  • Halson SL (2013) Sleep and the elite athlete. Sports Sci Exch 26(113):1–4

    Google Scholar 

  • Hamilton JS, Sorace P (2018) Time to step it up! Training for a half marathon personal record. ACSMs Health Fit J 22(2):16–22

    Article  Google Scholar 

  • Hazell TJ, MacPherson REK, Gravelle BMR, Lemon PWR (2010) 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance. Eur J Appl Physiol 110:153–160

    Article  Google Scholar 

  • Hazell TJ, Hamilton CD, Olver TD, Lemon PWR (2014) Running sprint interval training induces fat loss in women. Appl Physiol Nutr Metab 39(8):944–950

    Article  CAS  Google Scholar 

  • Helgerud J, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J (2007) Aerobic high-intensity intervals improve V̇O2max more than moderate training. Med Sci Sports Exerc 39(4):665–671

    Article  Google Scholar 

  • Hottenrott K, Ludyga S, Schulze S (2012) Effects of high intensity training and continuous endurance training on aerobic capacity and body composition in recreationally active runners. J Sports Sci Med 11:483–488

    PubMed  PubMed Central  Google Scholar 

  • Iaia FM, Bangsbo J (2010) Speed endurance training is a powerful stimulus for physiological adaptations and performance improvements of athletes. Scand J Med Sci Sports 20(Suppl 2):11–23

    Article  Google Scholar 

  • Kilen A, Larsson TH, Jorgensen M, Johansen L, Jorgensen S, Nordsborg NB (2014) Effects of 12 weeks high-intensity & reduced-volume training in elite athletes. PLoS ONE 9:e950255

    Article  Google Scholar 

  • Klika B, Jordan C (2013) High-intensity circuit training using body weight: maximum results with minimal investment. ACSMs Health Fit J 17(3):8–13

    Article  Google Scholar 

  • Knechtle B, Barandun U, Knechtle P, Zingg MA, Rosemann T, Rüst CA (2014) Prediction of half-marathon race time in recreational female and male runners. SpringerPlus 3:248

    Article  Google Scholar 

  • Knechtle B, Nikolaidis PT, Zingg MA, Rosemann T, Christoph A, Rüst CA (2016) Half-marathoners are younger and slower than marathoners. SpringerPlus 5:76

    Article  Google Scholar 

  • Krustrup P, Hellsten Y, Bangsbo J (2004) Intense interval training enhances human skeletal muscle oxygen uptake in the initial phase of dynamic exercise at high but not at low intensities. J Physiol 559(1):335–345

    Article  CAS  Google Scholar 

  • Lanier AB, Jackson EM, Azar-Dickens J, Anderson B, Briggs M (2012) Descriptive assessment of exercise program on fitness and correlates of participation. Am J Health Behav 36(5):647–654

    Article  Google Scholar 

  • Léger L, Boucher R (1980) An indirect continuous running multistage field test: the Université de Montréal track test. Can J Appl Sport Sci 5(2):77–84

    PubMed  Google Scholar 

  • MacPherson REK, Hazell TJ, Olver TD, Paterson DH, Lemon PWR (2011) Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc 43(1):115–122

    Article  Google Scholar 

  • Matveyev L (1981) Fundamentals of sports training. Progress Publishers, Moscow

    Google Scholar 

  • MacInnis MJ, Gibala MJ (2017) Physiological adaptations to interval training and the role of exercise intensity. J Physiol 595(9):2915–2930

    Article  CAS  Google Scholar 

  • McEwan G, Arthur R, Phillips SM, Gibson NV, Easton C (2018) Interval running with self-selected recovery: physiology, performance, and perception. Eur J Sport Sci 18(8):1058–1067

    Article  Google Scholar 

  • Mohseni MM, Filmalter SE, Taylor WC, Vadeboncoeur TF, Thomas CS (2019) Factors associated with half- and full-marathon race-related injuries: a 3-year review. Clin J Sport Med. https://doi.org/10.1097/JSM.0000000000000775(Epub ahead of print)

    Article  PubMed  Google Scholar 

  • Ní Chéilleachair NJ, Harrison AJ, Warrington GD (2017) HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers. J Sports Sci 35(11):1052–1058

    Article  Google Scholar 

  • Running USA (2017) Running USA. 2016 Annual half-Marathon report. Retrieved December 4, 2018, from https://www.sportsdestinations.com/management/marketing-sponsorships/running-usa-announces-annual-half-marathon-report-13131

  • Silva R, Damasceno M, Cruz R, Silva-Cavalcante MD, Lima-Silva AE, Bishop DJ, Bertuzzi R (2017) Effects of a 4-week high-intensity interval training on pacing during 5-km running trial. Braz J Med Biol Res 50(12):e6335

    Article  CAS  Google Scholar 

  • Tanaka H, DeSouza CA, Jones PP, Stevenson ET, Davy KP, Seals DR (1997) Greater rate of decline in maximal aerobic capacity with age in physically active vs. sedentary healthy women. J Appl Physiol 83(6):1947–1953

    Article  CAS  Google Scholar 

  • Tanaka H, Seals DR (2008) Endurance exercise performance in Masters athletes: age-associated changes and underlying physiological mechanisms. J Physiol 586(1):55–63

    Article  CAS  Google Scholar 

  • Weinberg RS, Gould D (2011) Foundations of sport and exercise psychology. Human Kinetics, Champaign

    Google Scholar 

Download references

Author information

Author notes

  1. Casimiro Javierre and Joan R. Torrella have contributed equally.

Authors and Affiliations

  1. Secció de Fisiologia, Departament de Biologia Cel·Lular, Fisiologia i Immunologia, Facultat de Biologia, Universitat de Barcelona, Av. Diagonal 643, 08028, Barcelona, Spain

    Jèssica B. Bonet, Ginés Viscor, Teresa Pagès & Joan R. Torrella

  2. LaMetEx, Laboratory of Metabolism and Exercise, Faculdade de Desporto, Centro de Investigação Em Atividade Física E Lazer (CIAFEL), Universidade Do Porto, Porto, Portugal

    José Magalhães

  3. Departament de Ciències Fisiològiques, Facultat de Medicina I Ciències de La Salut I Medicina, Universitat de Barcelona, Campus de Bellvitge, Barcelona, Spain

    Casimiro Javierre

Authors
  1. Jèssica B. Bonet
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. José Magalhães
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Ginés Viscor
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. Teresa Pagès
    View author publications

    You can also search for this author in PubMed Google Scholar

  5. Casimiro Javierre
    View author publications

    You can also search for this author in PubMed Google Scholar

  6. Joan R. Torrella
    View author publications

    You can also search for this author in PubMed Google Scholar

Contributions

CF and JRT conceived and designed research. JBB and CF conducted experiments. JBB, CF and JRT analysed data. JBB and JRT wrote the draft manuscript. JM, GV and TP corrected the draft manuscript and contributed analytical tools. All authors read and approved the manuscript.

Corresponding author

Correspondence to Joan R. Torrella.

Ethics declarations

Conflict of interest

The authors declare that they have no conflict of interest.

Ethical approval

All procedures performed in studies involving human participants were in accordance with the ethical standards of the Institutional Ethical Committee of the University of Barcelona (Institutional Review Board number IRB00003099), in accordance with current Spanish legislation and with the 1964 Helsinki declaration and its later amendments or comparable ethical standards.

Informed consent

Informed consent was obtained from all individual participants included in the study.

Additional information

Communicated by Keith Phillip George.

Publisher's Note

Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Electronic supplementary material

Below is the link to the electronic supplementary material.

Supplementary file1 (PDF 993 kb)

Supplementary file2 (DOCX 16 kb)

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Bonet, J.B., Magalhães, J., Viscor, G. et al. High-intensity interval versus moderate-intensity continuous half-marathon training programme for middle-aged women. Eur J Appl Physiol 120, 1083–1096 (2020). https://doi.org/10.1007/s00421-020-04347-z

Download citation

  • Received:

  • Accepted:

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s00421-020-04347-z

Keywords

Search

Navigation