What Is A Good Interval Running Workout

Interval running workouts are a fantastic way to boost your running performance and improve your overall fitness. As a passionate runner myself, I can attest to the effectiveness of interval training in taking your running to the next level. In this article, I will delve deep into the details of what makes a good interval running workout and provide personal touches and commentary along the way.

What are Interval Running Workouts?

Interval running workouts involve alternating between periods of high-intensity running and periods of recovery or low-intensity running or walking. This type of training stimulates your cardiovascular system and helps build endurance, speed, and stamina. By pushing your body to its limits during the high-intensity intervals and allowing recovery in between, you can improve your performance and break through plateaus.

Designing an Effective Interval Running Workout

When designing an interval running workout, there are a few key factors to consider:

1. Intensity

The intensity of your high-intensity intervals should challenge you, but also be sustainable throughout the workout. Aim to maintain a pace that makes it difficult to hold a conversation but not so intense that you burn out quickly.

2. Duration

The duration of your intervals and the length of your recovery periods will depend on your fitness level and running goals. Beginners may start with shorter intervals, such as 30 seconds of sprinting followed by 90 seconds of recovery. As you progress, you can increase the duration of your intervals and decrease the recovery time.

3. Ratio

The ratio of work to recovery is an important aspect of interval running workouts. A commonly used ratio is 1:2, meaning the recovery period is twice as long as the high-intensity interval. This allows for adequate recovery while still challenging your body.

4. Variety

Adding variety to your interval running workouts is essential to prevent boredom and keep your body guessing. Mix up the types of intervals you do, such as hill sprints, track intervals, or fartleks (unstructured intervals). This variety not only keeps things interesting but also targets different muscle groups and energy systems.

5. Progression

Just like any training program, it’s important to progress gradually with interval running workouts. Start with shorter intervals and fewer repetitions, and gradually increase the intensity, duration, and volume as your fitness improves. This gradual progression helps reduce the risk of injury and allows your body to adapt to the demands of high-intensity running.

My Personal Interval Running Journey

Interval running has played a significant role in my own running journey. As someone who enjoys long-distance running, I initially focused solely on building mileage. However, I soon realized that my pace and endurance were not improving as much as I had hoped.

That’s when I decided to incorporate interval running workouts into my training routine. I started with shorter intervals, such as 400-meter repeats on the track, and gradually increased both the intensity and duration of my high-intensity intervals.

I found that interval running not only helped me increase my speed but also improved my overall running economy. My body became more efficient at using oxygen, and I could maintain a faster pace for longer periods of time. This translated into faster race times and a greater sense of accomplishment.


Interval running workouts are a powerful tool for runners of all levels. By incorporating high-intensity intervals into your training routine, you can push your limits, improve your speed and endurance, and break through plateaus. Remember to design your workouts with intensity, duration, ratio, variety, and progression in mind. And most importantly, listen to your body and enjoy the journey of becoming a stronger and faster runner.