How To Do Interval Training Running

Interval training is a popular method of training for runners looking to improve their speed and endurance. As a passionate runner myself, I can attest to the benefits of interval training. It has helped me push my limits and achieve new personal records in races.

What is Interval Training?

Interval training involves alternating between periods of high-intensity effort and periods of rest or lower intensity. This type of training is effective because it challenges both your aerobic and anaerobic systems, improving your overall fitness and performance.

There are several ways to structure interval training, but one common method is the “2:1” ratio. This means that you work hard for twice the amount of time you rest. For example, if you sprint for 1 minute, you would then rest for 30 seconds before starting the next interval.

The Benefits of Interval Training

Interval training is a time-efficient way to improve your running performance. By pushing your body to its limits during high-intensity intervals, you can increase your cardiovascular capacity and improve your speed.

Interval training also helps to improve your body’s ability to clear lactic acid, which is a byproduct of intense exercise. This means you’ll be able to maintain a faster pace for longer periods of time without feeling fatigued.

Additionally, interval training can help break through plateaus in your running. If you’ve been stuck at a certain pace or endurance level, incorporating intervals into your training can help you overcome those barriers and make progress.

Getting Started with Interval Training

Before you begin interval training, it’s important to have a solid base of running fitness. If you’re new to running or haven’t been consistent in your training, it’s best to build up your endurance first before incorporating intervals.

Once you have a solid base, you can start incorporating intervals into your workouts. Here’s a step-by-step guide to get you started:

  1. Warm up: Start with a 10-15 minute easy jog to warm up your muscles and prepare your body for the workout.
  2. Choose your interval distance or time: Decide whether you want to base your intervals on distance (e.g., 400 meters) or time (e.g., 1 minute).
  3. Set your interval and rest durations: Determine how long you want to work hard during each interval and how long you want to rest between intervals.
  4. Start with a few intervals: Begin with 3-4 intervals and gradually increase the number over time as you build your fitness.
  5. Cool down: Finish your workout with a 10-15 minute easy jog to gradually bring your heart rate down and allow your body to recover.

It’s important to listen to your body during interval training. Push yourself, but don’t overdo it. Start with shorter intervals and gradually increase the intensity and duration as your fitness improves.

Additional Tips for Interval Training

Here are some additional tips to keep in mind as you incorporate interval training into your running routine:

  • Stay consistent: Consistency is key when it comes to interval training. Aim to incorporate intervals into your training at least once or twice a week.
  • Monitor your progress: Keep track of your interval times, distances, and how you feel during each workout. This will help you gauge your progress and make adjustments as needed.
  • Mix up your intervals: Don’t be afraid to mix up your intervals to keep your workouts fresh and challenging. You can vary the duration, intensity, or even the terrain to keep your body guessing.
  • Don’t forget about recovery: Interval training is intense, so make sure to give your body time to recover between workouts. Incorporate easy runs and rest days into your training schedule to allow your muscles to repair and rebuild.


Interval training is a powerful tool for runners looking to improve their speed and endurance. By incorporating high-intensity intervals into your training, you can push your limits and achieve new levels of performance. Remember to listen to your body, stay consistent, and enjoy the benefits that interval training has to offer. Lace up those running shoes and give it a try!