interval training sessions
All interval training sessions begin with a 10 minutes of jogging/easy running to warm-up. You can also do your warm-up routine before starting the intervals. You should finish with 10 minutes of easy running or jogging to cool down.
Best interval session for beginners: The 1+1+1 workout
What is it?
1 minute ‘fast’ + 1 minute walking + 1 minute ‘easy’ pace x 6-8 reps
how to do it
Run for one minute at a pace that feels fast for you but that you can sustain for a 60 seconds. Walk for 60 seconds and then speed up to an easy run for 60 seconds.
You should feel you need to walk after the first minute fast but feel you’ve recovered enough to run easy after a minute of walking. If either of these things aren’t true for you, adjust your pace on the next rep. Try not to look at your watch and just run on feel.
Ready to run? Check out our training plan for beginner runners.
Best interval session for getting faster: Ever decreasing intervals
What is it?
4x 2 mins, with 1 min jog recovery
4x 1 minute, with 1 min jog recovery
4x 30 seconds, with 30 sec jog recovery
4x 15 seconds fast, with 30 sec jog recovery
how to do it
You pace should get faster as the reps get shorter. Start somewhere around 5k pace for the 2 minute intervals and increase your pace as the duration shortens. If you don’t feel ready to go again after the recovery jog, you’ve probably gone a little too quick during the effort. Adjust your speed next time.
Best interval session for a 5k PB: 1k reps
What is it?
1km at your goal 5k pace x3-5 reps,
90 seconds to 2 minutes recovery jog between reps
how to do it
Run for 1km at your goal 5k pace. This should feel challenging but achievable. Begin with 3 reps and over the coming weeks, build to 5 reps. This will train your body to work at your goal 5k pace so you can maintain this more easily on race day.
Here’s how to improve your 5K PB.
Best interval session for 10k racing
What is it?
10 minutes at 10k pace
4x 400m at 5k pace with 200m easy recovery
10 minutes at 10k pace
how to do it
On paper this looks like a manageable session, but the tricky bit is that last 10 minutes at 10k pace Your leg will be a little tired after the shorter intervals which will replicate the feeling of the last half of a 10k.
Ready to run? Check out our 10K training plans.
Best interval session for marathon runners: Oregon circuits
What is it?
400m at 10k pace + 20-30 seconds strength exercise x 8-10 reps
how to do it
This session uses strength exercises to take your legs out in between intervals of running. There’s no rest period, just running and strength exercises. The challenge is to run well with good form on tired legs.
Choose 8-10 strength exercises that can include: squats, lunges, burpees, plank, push-ups, bridge, clamshells and more.
Ready to run? Check out our marathon training plans.
