How To Train Interval Running

Interval running is a fantastic way to improve your running performance and take your fitness to the next level. As someone who has personally incorporated interval training into my own running routine, I can attest to its effectiveness in helping me become a stronger and faster runner. In this article, I will share my personal experiences and provide you with a detailed guide on how to train interval running.

What is Interval Running?

Interval running involves alternating between periods of high-intensity running and periods of active recovery or rest. This type of training is effective because it challenges your cardiovascular system, increases your anaerobic capacity, and improves your speed and endurance.

During the high-intensity intervals, you push yourself to run at a faster pace than your typical steady-state running. This can be done by increasing your speed, running up hills, or incorporating sprint intervals. The active recovery periods allow you to catch your breath and prepare for the next interval.

Benefits of Interval Running

Interval running offers numerous benefits that can enhance your overall fitness and performance. Here are a few key advantages:

  1. Improved cardiovascular fitness: Interval running increases your heart rate and challenges your cardiovascular system, resulting in improved endurance and a stronger heart.
  2. Increased calorie burn: The high-intensity intervals of interval running can help you burn more calories compared to steady-state running, making it an effective option for weight loss or weight maintenance.
  3. Enhanced speed and endurance: By pushing your pace during the high-intensity intervals, you train your muscles to handle faster speeds and build endurance, which can lead to improved race times and overall running performance.
  4. Time-efficient: Interval training allows you to achieve a great workout in a shorter amount of time compared to traditional steady-state running.

Getting Started with Interval Running

Before you dive into interval running, it’s important to have a solid base of steady-state running. This will help you avoid injury and allow your body to adapt to the increased intensity of interval training. Once you have a solid running foundation, follow these steps to incorporate interval running into your routine:

  1. Warm up: Begin each interval workout with a 5-10 minute warm-up of light jogging or dynamic stretches. This will prepare your muscles for the intensity to come.
  2. Choose your intervals: Decide on the duration and intensity of your intervals. For beginners, start with shorter intervals (e.g., 30 seconds to 1 minute) at a slightly faster pace than your steady-state running. As you progress, you can increase the duration and intensity.
  3. Set a ratio: Determine the ratio of work to rest. For example, you may start with a 1:1 ratio, where you run hard for 1 minute and then recover for 1 minute. As you advance, you can experiment with different ratios, such as 1:2 or 2:1.
  4. Repeat and recover: Complete multiple sets of intervals, with a short recovery period between each set. Start with 2-3 sets and gradually increase as you build your fitness.
  5. Cool down: After your intervals, finish your workout with a 5-10 minute cooldown of easy jogging or walking to help your body recover.

Personal Insights

Interval running has been a game-changer for me in my running journey. Not only has it helped me improve my speed and endurance, but it has also added variety and excitement to my workouts. I remember the first time I incorporated intervals into my routine; I was amazed at how challenging and exhilarating it was. Over time, I noticed significant improvements in my race times and overall fitness level.

What I love most about interval running is the sense of accomplishment and satisfaction I feel after each workout. Pushing my limits during the high-intensity intervals and seeing progress over time has been incredibly rewarding. It has taught me the importance of setting goals and working hard to achieve them.


If you’re looking to take your running to the next level, interval running is a training method worth incorporating into your routine. Remember to start gradually, listen to your body, and gradually increase the intensity and duration of your intervals as you progress. With consistency and dedication, interval running can help you reach new heights in your running journey.