What are Intervals?

Interval training involves alternating between periods of high-intensity running and recovery (either jogging or complete rest). It's one of the most effective ways to improve speed and cardiovascular fitness.

Why Do Intervals?

Intervals push your body into the anaerobic zone, which:

• ⚡ Increases VO2 Max
• 🏃 Improves running economy
• 💪 Builds speed and power
• 🧠 Develops mental toughness

Common Interval Formats

Short Intervals (200m-400m)

Purpose: Speed and leg turnover

8 x 400m @ 5K pace
90 sec recovery jog between

Medium Intervals (800m-1200m)

Purpose: VO2 Max improvement

5 x 800m @ 3K-5K pace
2 min recovery jog between

Long Intervals (1600m-2000m)

Purpose: Lactate threshold and race simulation

4 x 1600m @ 10K pace
3 min recovery jog between

How Hard Should You Go?

The Perfect Interval Session Structure

1. Warm-up (15-20 min easy + drills + strides)
2. Main Set (intervals with recovery)
3. Cool-down (10-15 min easy jog)

Interval Training by Goal

For 5K Improvement

• 12 x 400m @ goal 5K pace
• 6 x 800m @ slightly faster than 5K pace

For 10K Improvement

• 5 x 1000m @ goal 10K pace
• 4 x 1200m @ slightly faster than 10K pace

For Marathon

• 6 x 1 mile @ marathon pace + 10-15 sec/mile
• Cruise intervals: 3 x 2 miles @ half marathon pace

Common Mistakes

1. Starting too fast - Blowing up on rep 3 of 8
2. Not enough recovery - Intervals aren't supposed to be continuous suffering
3. Too much volume - Quality over quantity
4. Skipping warm-up - Injury waiting to happen
5. Every run becomes an interval - Easy days should be EASY

Recovery Guidelines

Intervals are where you get faster. The magic happens when you push hard, recover smart, and show up consistently week after week.