Interval training for runners is the session most people either avoid completely or do far too often. Done once a week, at the right effort, it adds variety and teaches you what faster running feels like. Done three times a week on top of everything else, it usually ends with sore shins. Here is how the exercise physiologists at our Samford gym introduce it.
What interval training for runners actually is
An interval session alternates faster running with easy recovery. The fast parts are hard but controlled, and the recovery is long enough to start the next one in good form. It is not a sprint session and it is not a race.
Before you start
We like runners to have at least six to eight weeks of consistent easy running before adding intervals. If you are newer than that, our running plan for beginners builds the base first. A short running warm-up before every interval session is non-negotiable.
Three sessions to start with
| Session | Main set | Recovery | Effort |
|---|---|---|---|
| 1. Minute on, minute off | 6 to 8 x 1 minute | 1 minute walk or jog | Hard but able to say a few words |
| 2. Hill repeats | 6 x 45 seconds up a moderate hill | Walk back down | Strong, upright, short steps |
| 3. Kilometre repeats | 3 to 4 x 1 km | 2 to 3 minutes easy jog | Around 10 km race pace |
Start with session one for three weeks, move to hills for three weeks, then try the kilometres. Add one repetition every week or two, not every session.
Where to run your intervals
A flat bike path, a quiet road or a school oval all work. A 400 m track is handy because the distance is marked, but it is not essential. Pick somewhere with good footing and no traffic lights, so the work and the recovery stay exactly as planned.
How hard should it feel?
On a scale of 1 to 10, the work parts sit around 7 or 8. The last repetition should feel similar to the first. If you are slowing down badly or your form falls apart, stop the set there. That is the right dose for today.
Fitting it into a week
- Monday: rest or strength
- Tuesday: interval session
- Wednesday: easy run
- Thursday: strength
- Saturday: long easy run
Keep at least 48 hours between the interval session and your long run. Strength work twice a week makes the harder running much more comfortable; our running strength program has the exercises.
Fuel around interval training for runners
Do not do intervals on an empty stomach if you can avoid it. A light snack 60 to 90 minutes before is enough. Afterwards, eat a normal meal with protein and carbohydrate.
Runners who like to tinker in the kitchen sometimes ask us about the different dried beetroot products on the shelf. That is a food and label question, not a training one, and this page on beetroot juice powder vs whole powder explains how the two are made.
Common questions
How often should I do intervals?
Once a week is plenty for most recreational runners. Experienced runners might do two, but never on back-to-back days.
Can I do intervals on a treadmill?
Yes. Set the incline to 1 per cent and use the same efforts. Treadmills are handy in summer heat.
What if I can’t finish the session?
Stop when your form drops. Next week, do one fewer repetition or slow the pace slightly.
When to get it checked
Shin pain that lingers into the next day, or a sharp pain in the foot, is a reason to pause the fast running. See an exercise physiologist who can work out what is going on and get you back to it safely.