Interval training for runners: what it is and example sessions

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Interval training is running that alternates a harder effort with an easier effort or a rest. The hard part is the work interval. The easy part is there so you can repeat the work.

Interval training examples

Three sessions you can run on a track or a measured path. Warm up with 10 minutes of easy running before each one, and jog or walk the recoveries.

400 metre repeats. Run 8 × 400 metres at a hard, even pace, with 2 minutes easy between reps. The last rep should be no slower than the first. If it is, the pace was too fast.

Ladder. Run 200 metres, then 400, 600, and 800, then come back down through 600, 400, and 200. Jog for about as long as the rep you just finished before you start the next one.

One-minute fartlek. For 20 minutes, alternate 1 minute a little quicker than your easy pace with 1 minute easy. This is not a sprint.

How does interval training work?

Interval training works by pushing your body to its limits during the high-intensity intervals, which helps to improve your anaerobic capacity. Anaerobic capacity is the ability of your body to produce energy without oxygen. This is important for running, as it allows you to maintain a fast pace for longer periods of time.

How can interval training lead to the development of strength and power?

Interval training can lead to the development of strength and power in a few ways. First, it helps to build muscle mass. When you push your body to its limits during the high-intensity intervals, your muscles are forced to work harder and grow stronger. 

Second, interval training helps to improve your running economy. Running economy is the efficiency with which you use oxygen to run. When you improve your running economy, you can run faster for longer periods of time without getting tired. 

Third, interval training helps to improve your lactate threshold. Lactate threshold is the point at which your body starts to produce more lactate than it can clear. Lactate is a byproduct of exercise that can build up in your muscles and make you feel tired. When you improve your lactate threshold, you can run at a faster pace for longer periods of time before you start to feel tired.

How can running assist with other sports?

Running can assist with other sports in a few ways. 

First, it can help to improve your cardiovascular fitness. Cardiovascular fitness is the ability of your heart, lungs, and blood vessels to deliver oxygen to your muscles. This is important for many sports, such as soccer, basketball, and tennis. 

Second, running can help to improve your agility and coordination. Agility is the ability to change direction quickly and easily, while coordination is the ability to use your different body parts together smoothly and efficiently. These are both important skills for many sports. 

Third, running can help to improve your mental toughness. Mental toughness is the ability to persevere in the face of adversity. This is an important skill for any athlete, but it is especially important for sports that require a lot of endurance, such as running.

How to do interval training safely and effectively

When you’re first starting out with interval training, it’s important to start slowly and gradually increase the intensity and duration of your workouts. It is also important to listen to your body and take rest days when needed. Here are some tips for doing interval training safely and effectively:

• Start with short intervals and gradually increase the duration as you get fitter.
• Warm up properly before each workout and cool down afterwards.
• Listen to your body and take rest days when needed.
• Drink plenty of fluids before, during, and after your workouts.
• Eat a healthy diet and get enough sleep.
• Interval training is a great way to improve your running performance, but it’s important to do it safely and effectively. By following these tips, you can get the most out of your interval training workouts and improve your running fitness.

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