How to Run Intervals
What Are Intervals and How to Do Them
What are Intervals?
Interval workouts involve bursts of speed followed by periods of walking or jogging rest. They should be done at a sprint and the distance should be fixed. This is what differentiates them from other speed sessions such as strides or fartleks where distance and speed can be more flexible. Intervals are one of the fastest ways to build fitness and increase strength.
Although they are best performed on the track (to ensure you know your exact pace for each one), you can easily run intervals on the road as long as the required distances have been accurately measured out. These workouts are often very intense, so it can be beneficial to run with others for motivation, enjoyment and support.
You will likely notice the results of interval training a lot sooner than other forms of speedwork. You should see improvements in your form, speed, endurance and even fat burning capacity. Though it may be exciting to see the benefits so quickly, you should hold back from doing interval workouts more than one or two times a week. It is crucial that you allow your body to recover from this high-intensity workout.
How Do You Run Intervals?
There are many combinations of interval workouts, making it easy to tailor them to your individual needs. Short and fast intervals (200-400m) with short recovery times are best suited for those doing 5-10km training, whereas longer (800m-1.5km) intervals with longer rests will benefit runners training for a half marathon or marathon.
Your fitness level, experience and goal race time will determine your pace for the fast intervals. Rest intervals should be slow jogs or walks, and you should include a proper warm up and cool down to prevent injury. You may also want to do five to ten minutes of drills such as skipping, high-knees, and butt kicks immediately following the warmup.
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Example of an interval workout:
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