Interval running is a training method that cycles high-intensity efforts with periods of active or passive recovery.
Why Intervals?
Compared with long runs at a steady pace, interval training:
- Develops high aerobic capacity in less time
- Increases lactic acid tolerance
- Burns more calories (including over the following 24–48 hours)
- Improves running economy
A Simple Protocol for Beginners
Two interval sessions a week are recommended over an 8-week program:
- 5-minute warm-up jog
- 8 x (30 sec fast / 90 sec easy running)
- 5-minute cool-down jog
Intermediate Protocol
- 6 x 800 meters; run each at your target pace and recover with 2–3 minutes of walking
- This approach directly improves 5K and 10K performance
Calculating Your Pace
Aim to run your interval sets at a pace 5–15% faster than your 5K race pace.
Things to Watch Out For
- Too much intensity and too little rest invite injury
- 1–2 interval sessions a week are enough; keep the remaining days low-intensity
- Be careful about the surface: hard asphalt puts load on the joints
Done with discipline, patience and a plan, intervals multiply your running performance.