{"id":136063,"date":"2026-08-18T10:37:44","date_gmt":"2026-08-18T08:37:44","guid":{"rendered":"https:\/\/www.bergfreunde.de\/blog\/interval-training-for-runners\/"},"modified":"2026-08-18T15:09:04","modified_gmt":"2026-08-18T13:09:04","slug":"interval-training-for-runners","status":"publish","type":"post","link":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/","title":{"rendered":"Interval training for runners \u2013 how to become faster and build endurance"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ah yes, intervals&#8230; a real love-hate relationship among runners. Although, if you ask me, it\u2019s more love than hate. But enough about that. Let\u2019s look at what interval training is, what it\u2019s designed to do, and why it\u2019s such an effective way to improve both speed and endurance. If you\u2019re also looking for <strong>practical tips and interval training examples<\/strong> for your next workout, keep reading.<\/p>\n\n\n\n<h2 id=\"h-what-is-interval-training-and-how-does-it-work\" class=\"wp-block-heading\"><strong>What is interval training and how does it work?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In simple terms, an interval training workout involves the <strong>systematic alternation of high-intensity efforts and recovery periods.<\/strong> 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 <strong>considerably more demanding<\/strong>, it\u2019s essential to warm up properly beforehand and cool down afterwards. This prepares your muscles for the session and helps reduce the risk of injury.<\/p>\n\n\n\n<h2 id=\"h-how-effective-is-interval-training\" class=\"wp-block-heading\"><strong>How effective is interval training?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To put it simply, interval training is <strong>extremely effective<\/strong>. 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.<br><br>When performed correctly, interval training can lead to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Faster improvements in performance<\/strong> through improved oxygen uptake (VO\u2082max) and a stronger cardiovascular system.<\/li>\n\n\n\n<li><strong>Greater mental resilience:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Increased <a href=\"https:\/\/www.alpinetrek.co.uk\/calories-burned-calculator\/\">calorie burn<\/a>:<\/strong> High-intensity interval training creates a greater afterburn effect than a moderate steady run.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet-1500x1125.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1125\" src=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet-1500x1125.jpg\" alt=\"Interval training on cycle paths.\" class=\"wp-image-133627\" srcset=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet-1500x1125.jpg 1500w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet-300x225.jpg 300w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet-768x576.jpg 768w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet-1536x1152.jpg 1536w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Wenn-keine-Bahn-in-der-Naehe-ist-nutze-flache-Radwege_bearbeitet.jpg 1920w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><figcaption class=\"wp-element-caption\">If there\u2019s no running track nearby, use a flat cycle path instead.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 id=\"h-what-types-of-interval-training-are-there-and-which-are-most-effective\" class=\"wp-block-heading\"><strong>What types of interval training are there and which are most effective?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Running is an incredibly <strong>versatile sport<\/strong>, and the same applies to interval training workouts. One of the most common interval running workouts for beginners looks like this:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes of easy running to warm up<\/li>\n\n\n\n<li>8 \u00d7 1 minute at a fast pace (not an all-out sprint), with a 1-minute jog recovery after each repeat<\/li>\n\n\n\n<li>10 minutes of easy running to cool down<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">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 <strong>8 \u00d7 400-metre intervals<\/strong> with 200-metre jogging recoveries, or, for longer-distance goals, 4 to 6 \u00d7 1000 metres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The aim is to run each repeat at your target race pace. If you don\u2019t yet know that pace, simply work towards it gradually. The intensity should always be manageable enough to <strong>complete the full session<\/strong> and every planned repeat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Traditionally, interval training takes place on a <strong>400-metre running track.<\/strong> The advantage is that distances are clearly marked, so you can focus on each repeat without constantly checking your watch. If track sessions aren\u2019t your thing, you can bring variety into your running interval training with alternatives such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fartlek training:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Music intervals:<\/strong> 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.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet-1500x1125.jpg\"><img decoding=\"async\" width=\"1500\" height=\"1125\" src=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet-1500x1125.jpg\" alt=\"Fartlek training\" class=\"wp-image-133615\" srcset=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet-1500x1125.jpg 1500w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet-300x225.jpg 300w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet-768x576.jpg 768w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet-1536x1152.jpg 1536w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Fahrtspiel-zuegig-bis-zum-Baum_bearbeitet.jpg 1920w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><figcaption class=\"wp-element-caption\">Fartlek training: pick a landmark and run fast towards it.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 id=\"h-important-tips-for-your-interval-training\" class=\"wp-block-heading\"><strong>Important tips for your interval training<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To get the most from interval running and enjoy it for the long term, keep these tips in mind:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Don\u2019t overdo it:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Stick to the plan:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Use the right kit:<\/strong> You\u2019ll sweat a lot during interval training, so breathable <a href=\"https:\/\/www.alpinetrek.co.uk\/outdoor-clothing\/recommended-use--running\/\">running clothing<\/a> is a must. Well-fitting running shoes are equally important. Many runners even keep a separate pair of <a href=\"https:\/\/www.alpinetrek.co.uk\/running-shoes\/\">lightweight, responsive shoes<\/a> specifically for interval training workouts.<\/li>\n\n\n\n<li><strong>Keep things varied:<\/strong> Most interval training examples take place on roads or tracks, but there\u2019s no reason you can\u2019t head off-road. <a href=\"https:\/\/www.alpinetrek.co.uk\/trail-shoes\/\">Trail running<\/a> is a great way to repeat hard efforts in a more natural setting while enjoying a change of scenery.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet-1500x1125.jpg\"><img decoding=\"async\" width=\"1500\" height=\"1125\" src=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet-1500x1125.jpg\" alt=\"Interval training sports watch\" class=\"wp-image-133621\" srcset=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet-1500x1125.jpg 1500w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet-300x225.jpg 300w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet-768x576.jpg 768w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet-1536x1152.jpg 1536w, https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Viele-Uhrenmodelle-bieten-Intervallprogramme_bearbeitet.jpg 1920w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><figcaption class=\"wp-element-caption\">Many sports watches include built-in interval programmes.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 id=\"h-conclusion\" class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For ambitious runners, interval sessions are a <strong>key part of any training plan<\/strong> and one of the best ways to improve performance. For recreational runners, it\u2019s 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\u2019ll notice your speed, endurance and confidence improving.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ah yes, intervals&#8230; a real love-hate relationship among runners. Although, if you ask me, it\u2019s more love than hate. But enough about that. Let\u2019s look at what interval training is, what it\u2019s designed to do, and why it\u2019s such an effective way to improve both speed and endurance. If you\u2019re also looking for practical tips [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":133606,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[212,2],"tags":[184],"post_folder":[],"class_list":["post-136063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-health","category-uncategorized","tag-running"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.1 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Interval training for runners | Bergfreunde Basislager<\/title>\n<meta name=\"description\" content=\"What is interval training for runners? \u27a4 How effective is it? \u27a4 What types of interval training are there? \u27a4 Find out here!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Interval training for runners \u2013 how to become faster and build endurance\" \/>\n<meta property=\"og:description\" content=\"What is interval training for runners? \u27a4 How effective is it? \u27a4 What types of interval training are there? \u27a4 Find out here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/\" \/>\n<meta property=\"og:site_name\" content=\"Alpinetrek\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/bergfreunde\" \/>\n<meta property=\"article:published_time\" content=\"2026-08-18T08:37:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-18T13:09:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"J\u00f6rn\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"J\u00f6rn\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/\"},\"author\":{\"name\":\"J\u00f6rn\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/be38ad9c835eeb98cbda6973f0e625df\"},\"headline\":\"Interval training for runners \u2013 how to become faster and build endurance\",\"datePublished\":\"2026-08-18T08:37:44+00:00\",\"dateModified\":\"2026-08-18T13:09:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/\"},\"wordCount\":888,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg\",\"keywords\":[\"Running\"],\"articleSection\":[\"Training &amp; Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/\",\"name\":\"Interval training for runners | Bergfreunde Basislager\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg\",\"datePublished\":\"2026-08-18T08:37:44+00:00\",\"dateModified\":\"2026-08-18T13:09:04+00:00\",\"description\":\"What is interval training for runners? \u27a4 How effective is it? \u27a4 What types of interval training are there? \u27a4 Find out here!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg\",\"contentUrl\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg\",\"width\":1920,\"height\":1080,\"caption\":\"Intervalltraining beim Laufen\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/interval-training-for-runners\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Know-How\",\"item\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/category\\\/know-how\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Training &amp; Health\",\"item\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/category\\\/know-how\\\/training-health\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Interval training for runners \u2013 how to become faster and build endurance\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/\",\"name\":\"Bergfreunde\",\"description\":\"Blog\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#organization\",\"name\":\"Alpine Trek\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/bergfreunde-logo-uk.svg\",\"contentUrl\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/bergfreunde-logo-uk.svg\",\"width\":438,\"height\":123,\"caption\":\"Alpine Trek\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/bergfreunde\",\"https:\\\/\\\/www.instagram.com\\\/bergfreundede\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/be38ad9c835eeb98cbda6973f0e625df\",\"name\":\"J\u00f6rn\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/about\\\/joern-perschbacher\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Interval training for runners | Bergfreunde Basislager","description":"What is interval training for runners? \u27a4 How effective is it? \u27a4 What types of interval training are there? \u27a4 Find out here!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/","og_locale":"en_US","og_type":"article","og_title":"Interval training for runners \u2013 how to become faster and build endurance","og_description":"What is interval training for runners? \u27a4 How effective is it? \u27a4 What types of interval training are there? \u27a4 Find out here!","og_url":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/","og_site_name":"Alpinetrek","article_publisher":"https:\/\/www.facebook.com\/bergfreunde","article_published_time":"2026-08-18T08:37:44+00:00","article_modified_time":"2026-08-18T13:09:04+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg","type":"image\/jpeg"}],"author":"J\u00f6rn","twitter_card":"summary_large_image","twitter_misc":{"Written by":"J\u00f6rn","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#article","isPartOf":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/"},"author":{"name":"J\u00f6rn","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#\/schema\/person\/be38ad9c835eeb98cbda6973f0e625df"},"headline":"Interval training for runners \u2013 how to become faster and build endurance","datePublished":"2026-08-18T08:37:44+00:00","dateModified":"2026-08-18T13:09:04+00:00","mainEntityOfPage":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/"},"wordCount":888,"commentCount":0,"publisher":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#organization"},"image":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#primaryimage"},"thumbnailUrl":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg","keywords":["Running"],"articleSection":["Training &amp; Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/","url":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/","name":"Interval training for runners | Bergfreunde Basislager","isPartOf":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#primaryimage"},"image":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#primaryimage"},"thumbnailUrl":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg","datePublished":"2026-08-18T08:37:44+00:00","dateModified":"2026-08-18T13:09:04+00:00","description":"What is interval training for runners? \u27a4 How effective is it? \u27a4 What types of interval training are there? \u27a4 Find out here!","breadcrumb":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#primaryimage","url":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg","contentUrl":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/05\/Intervaltraining-ist-anstrengend-bringt-dich-aber-weiter_bearbeitet.jpg","width":1920,"height":1080,"caption":"Intervalltraining beim Laufen"},{"@type":"BreadcrumbList","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/interval-training-for-runners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/www.alpinetrek.co.uk\/blog\/"},{"@type":"ListItem","position":2,"name":"Know-How","item":"https:\/\/www.alpinetrek.co.uk\/blog\/category\/know-how\/"},{"@type":"ListItem","position":3,"name":"Training &amp; Health","item":"https:\/\/www.alpinetrek.co.uk\/blog\/category\/know-how\/training-health\/"},{"@type":"ListItem","position":4,"name":"Interval training for runners \u2013 how to become faster and build endurance"}]},{"@type":"WebSite","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#website","url":"https:\/\/www.alpinetrek.co.uk\/blog\/","name":"Bergfreunde","description":"Blog","publisher":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.alpinetrek.co.uk\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#organization","name":"Alpine Trek","url":"https:\/\/www.alpinetrek.co.uk\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2023\/12\/bergfreunde-logo-uk.svg","contentUrl":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2023\/12\/bergfreunde-logo-uk.svg","width":438,"height":123,"caption":"Alpine Trek"},"image":{"@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/bergfreunde","https:\/\/www.instagram.com\/bergfreundede\/"]},{"@type":"Person","@id":"https:\/\/www.alpinetrek.co.uk\/blog\/#\/schema\/person\/be38ad9c835eeb98cbda6973f0e625df","name":"J\u00f6rn","url":"https:\/\/www.alpinetrek.co.uk\/blog\/about\/joern-perschbacher\/"}]}},"_links":{"self":[{"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/posts\/136063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=136063"}],"version-history":[{"count":2,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/posts\/136063\/revisions"}],"predecessor-version":[{"id":136082,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/posts\/136063\/revisions\/136082"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/media\/133606"}],"wp:attachment":[{"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=136063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=136063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=136063"},{"taxonomy":"post_folder","embeddable":true,"href":"https:\/\/www.alpinetrek.co.uk\/blog\/wp-json\/wp\/v2\/post_folder?post=136063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}