Thomas, T. R., Adeniran, S. B., & Etheridge, G. L. (1984). Effects of different running programs on VO2max, percent fat, and plasma lipids. Canadian Journal of Applied Sport Sciences, 9, 55-62.

Interval training and continuous running were compared for effects on physiological adaptations. Untrained men and women were randomly assigned to four groups: 1) running continuously at 75% HRmax for four miles; 2) running continuously at 75% HRmax for two miles; 3) eventually running eight one minute intervals at 90% HR max with three minute recovery intervals; and 4) no exercise control. Males (N = 24) and females (N = 35) completed the study. Training sessions were conducted three times per week for 12 weeks.

Only the interval training group improved significantly more than the control group in VO2max. The response to training was similar between genders, although values differed between them. There were no differences in percent body fat changes, triglycerides, cholesterol, and high density lipoproteins.

Implication. Interval training benefits aerobic capacity more than does continuous training.

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