How to Run Intervals

Interval workouts are one of the fastest ways to build fitness and increase strength. They include bursts of speed with walking or jogging rests in between. This type of speed training differs from strides or fartleks in that intervals should be done at a sprint and should be run for a set distance.

Although intervals are best performed on the track (so you'll know exactly how fast you ran each one), it's possible to run intervals on the road as long as you've accurately measured out the distances. Due to their intensity, we recommend running intervals with other runners for motivation and support.

The benefits of interval training can be seen much sooner than most other types of speedwork. Intervals improve your form, speed, and endurance but are also great for burning fat. Though it may be exciting to see fast improvement, interval workouts should not be done more than one or two times a week. It is important to give your body a chance to recover from this high-intensity workout.

There are many combinations of interval workouts, and you can tailor them to your individual needs. Generally speaking though, short, fast intervals (200 to 400 meters) with short recoveries are best for 5K to 10K training, while longer (800 meters to one mile) intervals with longer rests are best for half-marathon or marathon training.

How quickly you run the fast intervals depends on your fitness level, experience, and goal race time. Rest intervals should be slow jogs or walks, and you should do a generous warmup and cooldown on either side of the interval training to prevent injury. More advanced runners may do five to ten minutes of drills such as skipping, high-knees, and butt kicks immediately following the warmup.