If you’re new to running or training for a race, you’ve probably heard the term interval training. But what exactly is it, and why should you care? Let’s break it down in plain language—no jargon, we promise!
What Is Interval Training?
Think of it as speed play. Just like when you started with a walk/run plan (hello, Couch to 5k!), interval training alternates bursts of faster running with recovery breaks. For example: sprint for 1 minute, walk/jog for 2 minutes, repeat. Simple, right? It’s about practicing faster paces in short chunks to build speed and stamina over time.
Why Try Interval Training?
If you’ve been running regularly but feel stuck in a rut (we’ve all been there!), intervals can shake things up. Your body adapts to routine, so adding speed bursts challenges it to grow stronger and faster. Plus, here’s what you gain:
- Better Heart Health: Studies show high-intensity intervals boost heart fitness better than moderate runs.
- Burn More Calories: Push hard, and your body works overtime after the workout (bonus burn!).
- Save Time: Get a killer workout in 20-30 minutes—perfect for busy schedules.
- Feel-Good Vibes: That post-run euphoria? Sprinting can send endorphins soaring!
How to Start
- Keep It Simple: Try 30-second sprints followed by 1-2 minutes of walking/jogging. Repeat 5-8 times.
- Listen to Your Body: Start with one interval session a week, and build slowly.
- Have Fun: Treat it like a game—no pressure, just progress.
Q: How does interval training make me faster?
Think of your body like a car engine. Slow, steady runs are like cruising in low gear—great for endurance, but not for speed. Intervals rev up your engine! By pushing yourself to run faster than usual (even for short bursts), you train your body’s high-intensity system (anaerobic fitness). This builds speed and teaches your muscles, heart, and lungs to handle quicker paces over time.
Simple analogy: Easy runs = building a strong foundation. Intervals = adding turbo boosts!
Q: Can beginners try interval training?
Absolutely! “Hard” and “fast” are personal. If you’ve ever done a walk/run plan (like Couch to 5k), you’ve already done intervals! Start by swapping some walking breaks with slightly faster running bursts. Recovery can still be a brisk walk—no pressure. It’s all about challenging yourself a little more each week.
Q: How often should I do intervals?
Start with once a week. Intervals are tough on your body, so rest is key to avoid injury. As you get stronger, you might add a second session—but never stack hard workouts back-to-back. Even elite runners take 1–3 easy days between intense sessions.
Pro tip: If you’re sore or tired, skip the intervals. Rest now = better results later.
Q: How fast should I run each interval?
Not all-out sprinting! Aim for a pace where:
- You can’t chat in full sentences (but aren’t gasping).
- You feel challenged, but not wiped out after 3–4 repeats.
Structure it like this:
- Warm-up: 10-min easy jog or walk.
- Intervals: Run hard for 30–60 sec (or a set distance, like 200m).
- Recovery: Walk/jog until you catch your breath (1–2 mins).
- Repeat 4–6 times.
- Cool-down: 5–10 mins easy walking/jogging.
Interval Training Pacing: How Fast Should You Go? (No Guesswork!)
Short answer: It depends! Your ideal pace isn’t the same as your buddy’s or a pro’s. But here’s how to nail it for you:
Step 1: Use the “Effort Scale” (RPE)
The Rate of Perceived Exertion (RPE) scale helps you measure effort without gadgets. Think of it like this:
- 1–2: Easy walking (breathing normally, chatting freely).
- 6–7: Challenging but controlled (breathing heavily, short sentences).
- 8–9: Very hard (gasping, can’t speak more than a word or two).
- 10: Max effort (sprinting all-out, unsustainable).
For short intervals (30–60 seconds):
- Aim for 8–9 RPE (e.g., sprinting near max speed).
- Example: If you’re training for a 5K, these bursts boost your finishing kick.
For longer intervals (2+ minutes):
- Aim for 6–7 RPE (e.g., comfortably hard, but not all-out).
- Example: Training for a half-marathon? These build stamina for sustained pace.
Step 2: Match Effort to Interval Length
- Short bursts (30–60 sec): Focus on speed. Think “fast and furious.”
- Longer pushes (2–5 min): Focus on endurance. Think “steady and strong.”
- Recovery: Always jog or walk until your breathing settles (1–3 mins).
Step 3: The Talk Test (No Tech Needed)
- Short intervals: If you can’t say more than “Go… now!” you’re at the right effort.
- Longer intervals: If you can gasp “This… is… tough… but… okay,” you’re on track.
Step 4: Consistency is Key
A perfect session means your last interval feels as strong as your first. Avoid starting too fast and fading—this trains your body to maintain speed under fatigue.
Pro tip: Finish thinking, “I could do one more!” instead of collapsing. This builds confidence and fitness.
How to Structure Your Session
- Warm-up: 10 mins easy jogging/walking.
- Intervals:
- Short (30–60 sec): 8–9 RPE.
- Long (2+ mins): 6–7 RPE.
- Recovery: Walk/jog until breathing steadies (1:1 or 1:2 work-to-rest ratio).
- Repeat: 4–8 times (start with fewer, build gradually).
- Cool-down: 5–10 mins easy walking/jogging + stretching.
Avoid These Mistakes
- Going all-out every time: Save max effort (RPE 10) for race day.
- Skipping recovery: Your body adapts during rest—don’t rush it!
- Ignoring goals: Training for a marathon? Prioritize longer intervals. Love 5Ks? Focus on short, sharp bursts.
Final Tips from Coaches
- Beginners: Start with 1 interval session weekly. Add reps or time slowly (10% per week).
- Race-specific: Mimic your goal race pace in some intervals (e.g., 5K pace for short reps).
- Listen to your body: Soreness? Swap intervals for an easy run.
Takeaway: There’s no magic pace. Interval training is about pushing your limits, not someone else’s. Use RPE, stay consistent, and tweak as you grow stronger