What is interval training and how does it work?
In simple terms, an interval training workout involves the systematic alternation of high-intensity efforts and recovery periods. Instead of running at a steady pace, as you would during a normal endurance run, your body is challenged by repeated bursts of harder effort. Each effort is followed by a recovery phase, usually jogging or walking. Because interval training for running is considerably more demanding, it’s essential to warm up properly beforehand and cool down afterwards. This prepares your muscles for the session and helps reduce the risk of injury.
How effective is interval training?
To put it simply, interval training is extremely effective. In fact, if your goal is to become faster, interval running should be a regular part of your training. Running intervals provide new training stimuli that force your body to adapt and improve.
When performed correctly, interval training can lead to:
- Faster improvements in performance through improved oxygen uptake (VOâ‚‚max) and a stronger cardiovascular system.
- Greater mental resilience: You learn to maintain your pace when fatigue sets in, which is especially useful when preparing for longer events such as a half marathon or marathon.
- Increased calorie burn: High-intensity interval training creates a greater afterburn effect than a moderate steady run.
What types of interval training are there and which are most effective?
Running is an incredibly versatile sport, and the same applies to interval training workouts. One of the most common interval running workouts for beginners looks like this:
- 10 minutes of easy running to warm up
- 8 × 1 minute at a fast pace (not an all-out sprint), with a 1-minute jog recovery after each repeat
- 10 minutes of easy running to cool down
If you run regularly or are training for a race, it often makes sense to switch from time-based intervals to distance-based intervals. Instead of running for one minute, you could, for example, complete 8 × 400-metre intervals with 200-metre jogging recoveries, or, for longer-distance goals, 4 to 6 × 1000 metres.
The aim is to run each repeat at your target race pace. If you don’t yet know that pace, simply work towards it gradually. The intensity should always be manageable enough to complete the full session and every planned repeat.
Traditionally, interval training takes place on a 400-metre running track. The advantage is that distances are clearly marked, so you can focus on each repeat without constantly checking your watch. If track sessions aren’t your thing, you can bring variety into your running interval training with alternatives such as:
- Fartlek training: Choose landmarks such as a tree, bench, lamp post or house and run hard until you reach them. The next repeat might be longer or shorter, keeping things varied and engaging. Just remember to include enough recovery between efforts.
- Music intervals: If you enjoy running with music, let the rhythm guide you. Increase your pace when the beat picks up and ease off when the music slows down. This is a fun way to add variety and repeat high-intensity efforts naturally throughout a run.
Important tips for your interval training
To get the most from interval running and enjoy it for the long term, keep these tips in mind:
- Don’t overdo it: Many runners follow the 80/20 principle, which suggests that around 80% of training should be performed at low intensity, while only 20% should be hard. For most recreational runners, one interval training session per week is enough.
- Stick to the plan: A proper warm-up and cool-down are essential. Interval training places significant demands on your muscles, tendons and joints, so preparation and recovery should never be skipped.
- Use the right kit: You’ll sweat a lot during interval training, so breathable running clothing is a must. Well-fitting running shoes are equally important. Many runners even keep a separate pair of lightweight, responsive shoes specifically for interval training workouts.
- Keep things varied: Most interval training examples take place on roads or tracks, but there’s no reason you can’t head off-road. Trail running is a great way to repeat hard efforts in a more natural setting while enjoying a change of scenery.
Conclusion
For ambitious runners, interval sessions are a key part of any training plan and one of the best ways to improve performance. For recreational runners, it’s also an excellent way to break up the routine and add some variety to weekly training. Whether you choose classic running intervals on a track, a fartlek session, or another interval running workout, the key is to stay consistent, listen to your body, and repeat the training regularly. Repeat good habits, repeat quality sessions, and over time you’ll notice your speed, endurance and confidence improving.
