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A new study looked at six weeks of sprint interval training (SIT) in trained distance runners compared to traditional steady running (Jin et al., Frontiers in Physiology, 2025). The SIT group did 10 x 30s maximal sprints with 3.5 minutes rest, twice per week. The traditional
group ran continuously for ~36 minutes at 65-75% VOmax, matched for time. Results: The SIT group improved VOmax, time to exhaustion, and performance across 100m, 400m, and 3000m. The traditional group showed only modest endurance gains, with no improvement in sprint performance.
Why? The authors suggest that sprint work enhanced anaerobic capacity and improved running economy through increased leg stiffness, both of which translate to better performance over multiple distances. This shouldn't really surprise anyone. We know the benefits that training
speed, power, and strength have on running economy and overall speed development. At the end of the day, this is another reminder that cross training, developing qualities outside your main sport, raises your overall potential.
It not only builds capacities that support performance but can also refine technique by giving you more physical tools to work with. <a target="_blank" href="https://fredduncantraining.com" color="blue">fredduncantraining.com</a>