Running interval sessions for beginners

Interval training is the key to pushing your cardio fitness further than you thought possible

Short intervals

These are sprinting intervals of 100m (a quarter lap of a standard running track i.e one straight section) to 400m. The purpose of short intervals is to increase your speed, power, and ability to sustain both of these. They're good for increasing sprinting speed, but also work for for marathon runners because they will help you sustain your current marathon pace more easily.
Recovery periods between short intervals should be relatively long – roughly three times the length of the intervals – so you can maintain a consistent level of performance. If you don’t have enough time to recover, you'll slow down from one interval to the next and the workout will become a test of your fatigue resistance rather than a speed and power builder. The recovery period can be active (jogging) or passive (standing or walking).

Short interval workouts

6x100m
6x200m
6x300m

Mid intervals

Intervals of 600-1200m are middle-distance, they can be used to improve aerobic capacity, lactate threshold and fatigue resistance, which all help you to run at faster speeds for longer periods of time. It's not realistic to be able to run flat out for this distance so try going at around 70 percent of your maximum speed. It's not an exact science but a a general rule to follow is if you feel yourself starting to slow apply a little more pace so that you're just out of your comfort zone. The idea is still to run each interval as fast as you can, but it's important to finish the intervals rather than to run yourself to total exhaustion. Wait until you have fully caught your breath before starting your next interval.

Mid interval workouts

5x600m
4x800m
3x1000m

Long intervals

Long intervals range from 1600-3000m in distance. It's not possible to maintain flat-out speed for this time and 70 percent effort will also be hard, instead just ensure you're constantly pushing and not settling into a jogging pace.
Because of their length, it only takes a few long interval sessions until you'll start feeling the benefits. They're particularly good for building overall stamina and increasing your lactic threshold (the time it takes until your muscles start to really ache). Rest periods between intervals should be as long as it takes for you to fully catch your breath and for your legs (or any other muscles) to stop feeling achey.

Long interval workouts

4x1600m
3x2000m
3x2400m

Posted in Genaral Advice