Best Running Tips Advice on Interval Running and Workouts

Interval Running

Interval running is running at anaerobic pace. It is taxing for the body. Interval workouts bring results however, so incorporate them in you running program !

Before you start doing intervals, you should be able to run at easy pace for at least one hour. Yep, first build your base, then do speedwork.

And even then, my advice is that you do them only once a week. That is enough if you are training for longer races (10K and up).

Interval sessions are taxing, hard sessions. Too many of them in a week will make it too hard to put other tough workouts (long runs, lactate treshold runs) into your running schedule.

What is interval pace ?

Interval pace is faster than your lactate treshold pace. It is the pace at which you feel lactic acid building up in your legs. You will not be able to hold this pace for miles and miles without having to slow down.

Again, as with other paces, your heart rate monitor can help you in establishing proper interval pace. Read more about heart rate monitor use in the heart rate monitor training section.

Not using a heart rate monitor ? Then go by feel. It is a pace which will leave you out-of-breath. Not quite an all-out-attempt, but it is not far off.

Why do intervals ?

Intervals help to improve oxygen delivery to the muscles. That sounds great, but why is this good ?
The more oxygen which is delivered to your muscles, the faster and the further you will be able to run.

So, how many intervals do I do ?

Like with all kinds of new training, if it is your first time, start cautious. And go from there. Maybe the first session you do only consists of four 30-second intervals with a 30-second or one-minute jog in between.

That's fine. Good for you. Take it from there and build up slowly.

If you are a starter, do 30-second to 1-minute intervals with a 30-second to 1-minute recovery jog in between. If you are a more experienced runner, you can do longer intervals. The longest being 5 minutes is the general belief. Of course, when you do longer intervals, your recovery jogs should be longer in between as well.

Interval running I do

I prefer the 10K and the half marathon. For those races I usually run 800 to 1500 metre intervals. I let the distance vary each week. Somehow I feel that is right. I don't want my body to get used to the same interval distance.

Many runners do 400-metre intervals. Even for 5K-race-preparation I suggest to go a bit longer than that. 400 metres is so short ! a longer effort resembles better what you have to go through in a race.

Warm up and cool down

Because it is faster than easy pace, a good warm-up and cool-down are needed for an interval workout. Also see my tempo running page for more on the warming-up and the cooling-down.

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