Interval Training – Running
Interval training is one of the most effective ways to improve your fitness and physical performance. Whether you’re a beginner or an experienced runner, interval training can help you run faster and more efficiently. In this guide, we’ll go over what interval training is, why it’s so effective, and how to get started.
What is interval training?
Interval training is a training method where you alternate between running at a high pace and taking a short break or reducing the intensity. This is repeated in intervals and provides a higher overall training effect compared to continuous running at a moderate pace.
Benefits of interval training:
- Improved fitness: High-intensity interval training (HIIT) improves your maximum oxygen uptake (VO2 max).
- Effective fat burning: Interval training increases your afterburn, so you continue to burn calories after your workout.
- Improved muscle strength and speed: Regular interval training can help develop explosiveness and speed.
- Time-saving: Effective running sessions in just 20-30 minutes.
Interval running program
Interval running for beginners
If you are a beginner, it is important to start slowly and gradually build up the intensity. Here is a simple interval training program for beginners:
| Interval | Pace | Pause | Repetitions |
|---|---|---|---|
| 30 seconds | Moderate-fast | 60 seconds walk | 6-8 times |
| 1 minute | Quickly | 1 minute walk | 4-6 times |
| 2 minutes | Quickly | 2 minutes walk | 3-5 times |
Start with a light warm-up of 5-10 minutes, and finish with a cool-down to minimize the risk of injury.
Interval running for advanced runners
Once you have built up a basic form, you can increase the intensity and reduce the breaks.
| Interval | Pace | Pause | Repetitions |
|---|---|---|---|
| 45 seconds | Quickly | 45 seconds walk | 6-8 times |
| 1 minute | Very fast | 45 seconds walk | 5-7 times |
| 3 minutes | Quickly | 1 minute walk | 4-6 times |
Interval running for advanced users
For very experienced runners, where both pace and intensity are at their peak.
| Interval | Pace | Pause | Repetitions |
|---|---|---|---|
| 30 seconds | Maximum intensity | 30 seconds walk | 8-10 times |
| 1 minute | Very fast | 30 seconds walk | 6-8 times |
| 4 minutes | Competition pace | 1 minute walk | 3-5 times |
As always, you should start with a 10-15 minute warm-up and end with a cool-down.
Why is interval training so effective?
Interval training works because it challenges your body to work at a higher intensity, forcing your heart and lungs to work more efficiently. This results in faster improvements in fitness than regular continuous running.
Interval running for football training
Football games require explosive acceleration and short sprints, making interval training an ideal method for improving players’ endurance and speed.
Example of interval training for football players:
| Exercise | Duration | Pause | Repetitions |
| Sprint 30m | 5 seconds | 25 seconds | 6 times |
| 1 minute shuttle run | 1 minute | 1 minute | 4 times |
| Sprint 60m | 10 seconds | 30 seconds | 5 times |
This type of training helps build speed and endurance for combat.
Interval training apps
There are several apps that can help you plan and execute your interval training. Here are some of the best:
- Nike Run Club – Free running app with interval training.
- Interval Timer – Simple app to set your own intervals.
- Strava – Tracks your runs and has segment-based intervals.
- Zwift Run – Virtual training with intervals.
Frequently Asked Questions
How long should a break be between intervals?
Rest periods depend on the interval type. Shorter intervals require shorter rest periods (e.g., 30-second rest periods for 1-minute intervals), while longer intervals can have up to 2-3 minutes of rest.
Can I do interval training on a treadmill?
Yes, treadmills are a great way to do interval training as you can control speed and incline accurately.
How often should I do interval training?
1-2 times a week is optimal for most people, allowing the body to recover between high-intensity sessions.
For more training programs and tools, see ourRunning programs and tools. HIf you want to get started with a structured program, you can find one here.: Interval running training program.
Sources:
- Danish Sports Federation: www.dif.dk
- Danish Health Authority: www.sst.dk
- American College of Sports Medicine: www.acsm.org