You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.
If this is the case, it might be time to take a look at your training and make some adjustments. For many of us, the bulk of our runs are steady and continuous. And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.
We’re talking about interval running: A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.
So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like Hyrox.
Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.
Ready to run? From running shirts to chafe-free shorts and leggings- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.
What Is Interval Running?
Interval runs are a form of speed work running that involves dividing your run into segments of hard effort with periods of recovery.
FYI: If you’re looking to run faster over a certain distance, you need to include interval runs in your weekly program.
During an interval run, you push yourself to run at a faster pace than you normally would. It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.
“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”
Coach Jonny explains, who has helped train clients prepare for long-distance races.
Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).
@lucydavisfit Want to run faster for longer? Sound on #running #run #fyp ♬ Sticky - Drake
Types Of Interval Running Workouts
There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to intensity’–which is manipulated by the following variables:
The distance of the intervals
The duration of intervals
The number of intervals
Simple right? Here’s where things get a little more complicated but bear with us.
First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.
Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.
Interval Running Frameworks
Sprint Intervals
Sprints involve running hard and fast for a short period, followed by a longer recovery. Sprint intervals are always 200m or less’, says Jonny, ‘with a rest period ranging from 1:1 to 1:2 work-to-ratio, for example, running hard for a minute and resting for a minute.’ These intervals are well suited to building speed, power, and aerobic capacity–plus, they’re easy to understand and program.
If regular sprints become too easy and you want to switch up your workouts, Jonny says that ‘hill sprints are a good way to heighten the intensity of your intervals’.
Tempo Intervals
Also known as ‘threshold training’, tempo intervals involve running constantly at a threshold pace (the pace you would be able to hold for an hour-long race–between 10K and 10-mile race pace for most recreational runners)–alternating between sprints and periods of active recovery. For example, you might do ‘30 seconds at 80% and then 2 minutes at a steady state jog to recover’, says Jonny.
This style of interval will help improve both your endurance and your ability to hold a faster pace for a longer period of time.
Fartlek Training
Swedish for ‘speed play,’ Fartlek training involves continuous running with varying intervals of speed. This unstructured running interval style involves mixing continuous running with periods of faster running and periods of easy-moderate speed runs. For example, a 1-minute walk, 1-minute jog, 1-minute sprint, and 1-minute jog–then repeat. You could also divide your intervals by landmarks on your run, for example, sprinting to a landmark, e.g., a lamppost, then doing a slower jog to recover to the next landmark.
Tabata Intervals
If you ever did a HIIT workout back in the day, you may have come across Tabata intervals. Studies have shown this method effective in improving VO2 max and anaerobic capacity [3].
These are intervals at a 2:1 ratio of work-to-rest, based on a structure of 4 minutes broken up into 20 seconds max effort, followed by 10 seconds rest, repeated 8 times.
Four minutes may sound like a short amount of time, but it will quickly get you out of breath! To increase the intensity, increase the length of the workout; for example, repeat the intervals for 16 fast bursts, lasting 8 minutes in total.
Stride Intervals
These intervals work to increase your speed by enhancing stride length, cadence (step frequency), and overall running efficiency. In other words, you go from an easy running pace to an accelerated pace by lengthening your stride for 15 to 30 seconds, then drop your pace to a jog or walk before repeating. Unlike other intervals, the pace interval isn’t a sprint (or a jog)–instead, lying somewhere in between the two, focusing on increasing your speed in a controlled way while concentrating on form.
Strides can be used in the middle of an easy run, helping runners from beginner to intermediate dial in on their form and learn to run faster.
Pyramid Intervals
Also known as the ladder workout, pyramid intervals involve increasing the length of your intervals (and reducing the speed) as you move up the pyramid, then gradually decreasing the length of your intervals (and increasing the speed) as you move down the pyramid. For example, a pyramid interval workout might look like this: 400m-800m-1200m-1600m-1200m-800m-400m. Research has found pyramid intervals to be successful at increasing endurance and performance in well-trained endurance runners [4].
How To Do Interval Running
Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the Gymshark Training App (we wouldn’t blame you… why do the programming yourself when one of our Lifting Club coaches could do it for you?).
Whatever interval run you are following, you should set your interval run workout out like this:
Step 1: Warm Up
Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some dynamic stretches to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.
Try: 6 Stretches Every Runner Should Be Doing To Avoid Injury
Step 2: Work Intervals
Now it’s time to begin your interval run: First up, work intervals. These are your fast-paced, hard intervals. Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’
It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.
Step 3: Recovery Intervals
These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.
Step 4: Cool Down
Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.
What Should I Do In Between Work Intervals?
There are a few different approaches to recovery periods. These are:
Stand
Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.
Walk
This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.
Easy Jog
‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog slowly. Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.
Float Recoveries
This is a more advanced rest interval technique commonly used by marathon and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.
Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.
This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.
Interval Running Tips From A Coach
Running coach, Jonny Hammond, shares some of his top tips for interval runs:
Always warm up properly: To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.
Choose your setting carefully: If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.
Progressive overload: Just like strength training, you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.
Don’t overdo it: Always follow the 80/20 rule, where 80% of your weekly training volume is
zone 2 and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.
Fuel and hydrate properly: Eat a small meal or snack with carbohydrates and a little
protein 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.
What Are The Benefits Of Interval Running?
Greater Cardiovascular Fitness
Alternating between bursts of high-intensity work and recovery periods challenges the heart and lunges to work harder. This leads to improved heart efficiency and lung capacity, improving your aerobic fitness. Research supports this, finding interval training to be better at increasing VO2 max compared to long, slow distance running or lactate-threshold training [5]. A recent study found that improvements in VO2 max from interval running could be made even when runners only pushed to 80% max effort in sprints [6].
Overcome Training Plateaus
If you’ve been running for a while, you might notice your progress begins to plateau as your body adjusts to training. Incorporating interval running into your workouts can be a game-changer, putting your body under a new stress that it isn’t used to. This is true not only for beginners but also for more experienced runners, with a 2021 study finding that short intervals of 200 to 1000m improved running performance in highly trained runners [7].
Better Running Economy
Want to run better? Interval running can help!
Running economy is a measure of how efficiently your body uses energy when you run–the better your running economy, the less energy (or oxygen) you need to run at a certain speed [8]. Numerous studies have pointed to the effectiveness of interval running in improving running economy due to the improvements in aerobic fitness and form and technique (particularly from stride intervals that focus on posture, stride length, and cadence) [9].
Builds Speed & Power
Interval running recruits fast-twitch muscle fibers (known as type II), which are built for short, powerful bursts of energy. Activating these muscle fibers more frequently, such as during interval training, can increase their strength, helping you push the pace on shorter distances or even power through the last few miles of a marathon once your slow-twitch muscle fibers have depleted [10].
Burns More Calories
Looking to burn more calories in less time? Thanks to the ‘afterburn effect’ (or excess post-exercise oxygen consumption (EPOC), interval running means your body continues to burn calories even once you’ve stopped exercising, as it uses oxygen to restore the body to a pre-workout state [11].
A 2014 study supports this, finding that men burned as many calories over 24 hours from a 20-minute HIIT workout as cycling for 50 minutes at a steady pace [12].
Feel The Runners High
Pushing yourself to run faster for short bursts of time spurs the release of endorphins, giving you that euphoric ‘runners high’ and helping to reduce anxiety [13].
Interval Running Workout Examples
Beginner Interval Run workout
If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:
Warm-Up: 10-15 minutes of easy jogging, followed by dynamic stretches.
Intervals: 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).
Cool-Down: 10-15 minutes of easy jogging, followed by static stretches.
Marathon Training Interval Run Workout
A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.
Yasso 800s interval run looks like this:
Warm-Up: 10-15 minutes of easy jogging, followed by dynamic stretches.
Intervals: Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).
Cool-Down: 10-15 minutes of easy jogging, followed by static stretches.
FAQs
Where Should I Do My Interval Runs?
There are three main places you can do your interval runs:
Treadmill intervals: This is a good option for beginners, so you can set the speed of the belt, making it easy to control your intervals. It’s also easy to set inclines if you are incorporating hill intervals into your training. If you’ve never done intervals on the treadmill before, Jonny recommends practicing jumping on and off the treadmill at speed first. Jumping off the belt onto the side of the machine can be quite difficult at speed, so make sure you’re confident doing this before you hit your fastest sprints!
Track intervals: If you’d prefer to head outdoors, a running track is a great place to perform interval runs. Running tracks are usually 400m long, making it easy to perform distance-based intervals on a track. The flat, cushioned surface also helps reduce impact on joints.
Road/Trial intervals: This is the hardest setting to use for interval running, but that’s not to say it can’t be done. You should use a smartwatch or phone to track your distance, pace, or time of your intervals. Ideally, you should monitor your heart rate using a smartwatch or heart rate monitor to ensure you are running in the right heart rate zone (or, if not, ensure you are in tune with how you should feel during your work and recovery intervals).
What Should I Eat Or Drink Before Interval Running?
Making sure you’re fuelled and hydrated sufficiently before your session is essential. You should consume the following before your interval session:
Slow-release carbs: Carbohydrates are the body’s primary energy source during intensity training. Focus on slow-release carbs that break down slowly and provide a sustained release of energy over time, such as oats, whole-grain toast, and sweet potatoes. If eating your slow-release carbs as part of a meal, make sure to leave at least two hours before your interval run. If you have less than two hours, eat a smaller snack.
Hydration: Proper hydration before your interval session is essential for maintaining peak performance, preventing muscle cramps, regulating body temperature, and reducing DOMS. Drink water throughout the day and consume about 200-300ml about 30 minutes before your interval run. You could also consider drinking electrolytes if you’re going on a longer run or it is a hot day to replenish sodium, potassium, and other minerals lost through sweat.
You should avoid eating high-fat foods or excessive protein before your interval run, as these can be slow to digest and might not provide the quick energy needed for interval running.
What Should I Wear For Interval Running?
Moisture-wicking T-shirt: With sweat-wicking capabilities, perforated fabrics, and a near-weightless fit, moisture-wicking T-shirts will keep you cool and comfortable during the hardest interval.
High-impact sports bra: Our high-impact sports bra offers support during intense interval training, keeping everything secure and minimizing any bounce.
Compression leggings: If you experience cramps, muscle soreness, or shin splints, compression leggings or socks can help reduce muscle fatigue and improve circulation, especially during fast-paced intervals.
Reflective running gear: If you’re running in the dark, you’ll want to invest in some reflective running gear. With panels or patterns made from retro-reflective fabrics in areas where you move the most, our reflective running gear will make you visible in the darkest conditions.
Carbon-plated shoes: Keen to wear your brightest color of carbon-plated shoes? Interval running is the time to do so. The carbon plate acts like a spring, providing a rebound effect to propel you forward. If you’re planning on wearing your shiny-new carbon-plated trainers on marathon day, testing them out and wearing them during your interval sessions is an ideal time to do so.
How Often Should I Do Interval Training?
Running hard, fast intervals is taxing on the body. For that reason, you shouldn’t do interval runs too often.
‘You should always follow the 80/20 rule,’ says Jonny, ‘with 80% of your training in zone 2 and 20% in the red zone. My clients on purely running-focused plans (for example, those who are training for a specific running race) will do four easy runs and two interval runs per week. Those on a hybrid plan (for example, those training for a Hyrox) do one longer steady state run and one interval session mid-week.’
With interval running, less is often more. Because of the intensity of the session, you don’t want to overtrain, as this could lead to fatigue and decreased performance.
‘I always program a deload week for my clients every 4 to 6 weeks. This is where I reduce the volume by 50% or more to allow them to recover and prevent injury. By taking one step back, you actually take another big step forward in terms of recovery and performance.’
How Fast Should I Run Each Interval?
This will depend on the length of the interval and be relative to your running experience. Shorter intervals will be faster (with a longer recovery), and longer intervals will be slightly slower (with a shorter recovery).
This is a rough idea of how much you should push yourself during each interval:
10 seconds to 1-minute interval: Effort should feel 9 out of 10
1 to 3-minute intervals: Effort should feel 8 out of 10
3 minutes+ intervals: Effort should be around 7 out of 10
You don’t want to push yourself so hard that you feel out of control, but you do need to push yourself somewhat during your workout intervals, aiming to run faster than your comfortable pace.
Is It Better To Run Continuously Or In Intervals?
One isn’t better than the other, and it is best to actually use both methods in your running workouts.
Continuous zone 2 / zone 3 runs fire up the slow-twitch muscle fibers, allowing you to run for longer. Intervals, on the other hand, activate the fast-twitch muscle fibers, helping you run faster.
For long-distance runners, steady-state continuous runs are a vital element of their training plan to help build endurance over distances, but interval training still plays a part. A 2022 systematic review concluded that for middle—to long-distance runners, a combination of high-volume, low-intensity training (70% or more of training volume) and low-volume threshold/high-intensity interval training (30% or less of training volume) was optimal [14].
For short-distance runners/sprinters, interval runs are vital to improving speed, working the fast twitch muscle fibers to make the runner more powerful and explosive (A 2020 study supports this, finding after 8 weeks, the group that performed sprint intervals three times a week made greater improvements in sprint performance compared to those who performing continuous runs three times a week) [15]. However, because interval running is so fatiguing, continuous runs provide a way to continue to build VO2 max, running capacity, and aerobic fitness without overtaxing the body.
Whatever your goal, you should program 80% of your runs to be continuous runs and 20% to be speedwork intervals.
Learn To Run Faster, By Running Faster
If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer Lucy Davis goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.
According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (WHO), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.
Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.
Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. If you have any health concerns, you should always consult a health professional before doing interval running.
Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.
References:
Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). Sprint Interval Training Improves Speed and Explosive Power Among Athletes.
Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). Six Sessions of Sprint Interval Training improves running performance in trained athletes.
Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). Exercise Intensity and Energy Expenditure of a Tabata Workout.
Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners.
Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training.
Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training.
Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs.
Barnes, K.R. and Kilding, A.E. (2015). Running economy: measurement, norms, and Determining Factors.
Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). Effects of Different Uphill Interval-Training Programs on Running Economy and Performance.
JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). Increase in the proportion of fast-twitch muscle fibres by sprint training in males.
Laforgia, J., Withers, R.T. and Gore, C.J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption.
Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.
Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety.
Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review.
Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults.
