How to Do Interval Runs the Right Way
Decide between time-based or distance-based intervals.
Time-based intervals (For example, 2-minutes fast, 2-minutes slow) are great for general fitness and effort-based training.
Distance-based intervals (For example, 600m fast, 300m recovery) are best when training for a specific race.Choose the right interval length.
Short intervals (200-400m (1/8-1/4 mile) or 30 sec – 1 min): focus on speed and power. These are great when training for short race distances like the 5k.
Medium intervals (600-1000m (1/3-2/3 mile) or 2-4 min): improve race pace and endurance. These are great when training for medium race distances like the 10k or half marathon.
Long intervals (1000m-2000m (2/3- 1 1/4 mile) or 4-6 min): Improve aerobic endurance and build mental toughness. These are great when training for long race distances like the marathon or ultramarathons.Run at the right intensity – Each interval should feel hard but controlled. You should be breathing heavily but still able to complete all reps at a consistent effort.
Take proper recovery –
Recovery should be active: light jogging or walking.
For short intervals: Recovery should be equal to or slightly shorter than the effort.
For longer intervals: Recovery can be slightly longer to allow for quality reps.Stick to 1-2 sessions per week – Interval training is intense. Doing too many sessions can lead to overtraining, so space them out properly in your schedule.