5 interval workouts every runner should try
What's the story
Interval training is a secret weapon for runners seeking to smash performance plateaus.
By cycling between high-intensity bursts and periods of lower intensity or rest, runners can enhance speed, endurance, and overall running efficiency.
This article delves into five proven interval training methods to help runners unlock new personal bests.
High-intensity
Incorporating high-intensity intervals
High-intensity interval training (HIIT) = short bursts of maximum effort followed by low-intensity recovery.
For runners, sprinting for 30 seconds at full speed, then walking or jogging for one to two minutes works wonders.
Repeat this cycle for 20 to 30 minutes, and you'll see a significant improvement in your aerobic capacity and endurance.
Hill sprints
Embracing hill sprints
Hill sprints are a great way to develop strength and power in the legs, helping you push past running plateaus.
Simply find a steep hill and sprint up it with maximum effort for 10 to 20 seconds, then walk back down to recover.
Doing six to eight reps can significantly enhance muscular endurance and translate to increased speed on flat surfaces.
Tempo runs
Utilizing tempo intervals
Tempo intervals involve running at a comfortably hard pace for a set distance or time, followed by a recovery period.
Eg. Running at tempo pace for five minutes followed by two minutes of easy jogging.
Such interval training is beneficial for improving lactate threshold, enabling runners to maintain faster paces without experiencing rapid fatigue.
Fartlek fun
Experimenting with fartlek training
Fartlek, which translates to "speed play" in Swedish, blends continuous running with bursts of speed.
Runners can choose to sprint or run faster for short distances and then slow down to a comfortable pace without stopping.
The unstructured nature of Fartlek training makes it fun and helps to enhance both your aerobic and anaerobic systems.
Pyramid power
Adding pyramid intervals
Pyramid intervals increase then decrease the duration or distance of high-intensity efforts within the same workout.
For example, you'd run hard for one minute, rest for one minute, then run hard for two minutes, rest again, and so on, peaking at three or four minutes before working your way back down.
This method pushes the body's recovery ability and adaptability to different exertion levels within a single session.