How is interval training for runners beneficial?

What is interval training running?
Interval training running is effectively just breaking down your runs into different speeds or intensities. Depending on your level, you might to run and walk or run and jog. By splitting a distance into workable chunks, interspersed with rest, you can run quicker and improve faster. A standard interval training running rhythm would be 4 x 1 min with 1 min rest. You’ll cover more ground than simply running 4 min straight off the bat.

Fartlek: This is a great interval running for beginner’s exercise. Run hard when you see a tree, ease off when see a post box. It might be a minute, maybe more! It’s a great way to include long and short sprints and very effective when it comes to getting better

Turnabouts: Even distance runners benefit from this. Run 30m, wait 5 sec turn around and run back. Repeat 10 or 20 times. An amazing way to improve endurance in a short space of time (and distance).

Threshold runs: Very good if you have a longer race in mind. Choose a pace you can sustain for about 15minutes and hold it there. Imagine you had to run another half hour to give you a feel for how fast it should be. The No.1 way to fast track your long distance strength, but only do it once every 10 days or so.


For more information about interval training for runners visit our tips and advice page. If you’re interested in group running, find a running group near you.