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 moisture-wicking shirts that keep you cool to shorts and leggings that don’t allow for any chaffing at all–we’ve got the running gear to help you keep the pace up when things get tough.
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).
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.
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.
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.
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.
