If you’re looking to improve your running game, adding intervals training to your routine is one of the most effective strategies for increasing speed and improving your cardiovascular performance.
Many runners find themselves plateauing over time because they haven’t put in the discipline to pushing their aerobic fitness to the next level. That’s where Interval training comes into play.
What is Interval Running?
Interval running is a high intensity exercise that splits the total run distance into smaller segments known as intervals. Each of the individual segments is run at a higher pace than your usual easy or tempo run, typically 5-15% faster.
Each interval segment is broken up into either a specific distance or a specific time, depending on the goals of the runner, and is followed by short rest periods, typically between 30-60 seconds.
Benefits of Interval Running
Whether you consider yourself a new runner or have been training for years, it is never too late to take advantage of the benefits that interval workouts can offer and optimize your aerobic system.
Increasing Running Speed
Because interval training sessions break you out of your normal running pace, they train your body for the increased combination of stride length (the distance between each step), cadence (the number of steps per minute), and oxygen efficiency.
Distance runners are typically more concerned with endurance than speed play, however, most would be happy to set a new PR, and running intervals can be a great way to get you on your way.
Attempting to increase your speed simply by running as fast as you can during your next run is likely to have more negative effects than positive. Our bodies perform and react best when introduced slowly and in a structured fashion. An interval training session gives our bodies exactly that – shorter bursts of high intensity runs followed by short bursts of rest which allow our heart rate to peak and then come back down.
Lowering Heart Rate
In addition to your body learning how to cope with increased speed, interval training plays a critical role in improved heart rate over time.
There are many factors that come into play with building our cardiovascular system but allowing our heart rate to spike and drop repeatedly, trains the heart to use oxygen in the most efficient way, improving our VO2 Max (maximum Volume of Oxygen the body absorbs and uses while working out).
I highly recommend that a heart rate monitor be used and tracked regularly during interval training. This will allow you to not only ensure that you are within an appropriate range for yourself but will also give you the opportunity to monitor any improvement in subsequent interval workouts.
Step 1: Precautions & Safety Tips
Having a Pace Speed
Before starting an interval training plan, it is important to understand your current running capability, specifically your pace speed.
Your pace speed is going to be your normal “easy” run pace, the speed you run while still being able to hold a conversation. Once this is known, you can easily determine the estimated speed range for your interval workouts.
As mentioned before, intervals should be run at a pace that is 5-15% faster than your normal pace. For example, if your average pace is 6.6 miles per hour (roughly a 9:00 minute mile), a good starting interval pace would be between 7.1 – 7.3 miles per hour.
This might be much quicker than what you’re used to, but you’ll be surprised with how well your body reacts when paired with recovery intervals.
Understanding Your Heart Rate Range & Levels
While aerobic interval training can improve long-term heart rate, it is important to have a strong knowledge of your current heart rate levels and ranges prior to starting.
If you are unsure of a comfortable range, there are many online calculators that can provide you with an estimate. Regardless of what these calculators tell you, it is always recommended to consult with your doctor beforehand, as everyone is different.
For me, my pacing heart rate is typically between 140-150 beat per minute (bpm). While doing interval training, my heart rate can climb to as high as 165. Although I would prefer this to be below 160, it allows me the opportunity to know if I am ready to increase my interval training program or if I need to dial it back.
You will also find that your heart rate will likely peak a bit higher after each subsequent interval.
Wearing Appropriate Gear
With all exercise activity, it is recommended that you have gear that fits well, is comfortable, allows your body to breath, and is best suited for that specific workout. Interval workouts are no exception.
Ensuring your shoes are in good condition and your socks are dry can make all the difference in interval running. When running intervals outdoors with blaring heat, your heart will be working harder to cool down your body. Adding a running hat, sunglasses, and sunscreen are highly recommended.
Treadmill Benefits & Risks
Utilizing a treadmill for your interval running can allow you to maintain a specific speed, however, if you are not accustomed to treadmill running, you may want to know the location of your emergency stop button. Treadmills are equipment, and equipment is made by humans. Sometimes they fail. Sometimes the runner accidentally misses the track and can fall or trip. Being careful and staying focused is critical for treadmill running.
If you are comfortable on a treadmill, it is likely the most effective way to hold your speed, however, road or trail running will work just fine if you have a way of monitoring your pace.
Many experienced runners have a strong internal clock and can feel their pace at just about any moment, but for the average runner, I recommend the Nike Run Plus app for your iPhone, iWatch, or Garmin watch.
Step 2: Customizing your Interval Training Plan
Individual runners will have different needs when it comes to interval running, and having a structured high intensity interval training plan is key.
How Often Should You Do Speed Training?
Depending on the runner, I recommend at least two interval runs per month and no more than two interval runs per week.
Those running more than 5 days per week as they prepare for a big event should include 1-2 interval training sessions per week, whereas those running only 1-3 times per week should include 1 every other week.
What Is Your Current Fitness Level & Expected Outcome?
Now that we have an idea of how often we should include intervals into our routine and what an estimated pace is, we need to get an idea of what these intervals actually consist of. What is the distance for each interval? How long is the rest period? How many total intervals should I run? When should I modify my interval routine?
These are all the questions that need to be asked before we jump straight into it. Let’s start with the first two questions: Interval Distance and Recovery Time.
This should depend on the distance of your normal medium-distance run. The total interval distance should be within the same range, and each individual interval should be between 1/16th and 1/4 of that distance. For example, if the normal run distance is 4 miles, each interval should be 0.25 – 1 mile. The longer the interval distance, the longer the recovery intervals.
To start, I recommend the total number of intervals be between 6 and 12, with less intervals for longer distances.
Interval Training Program Options
Here are a few examples for interval routines for a pace speed of 6 miles per hour and an average medium-distance run of 4 miles.
Option 1
12 intervals at 6.3 miles per hour
Interval distance of 0.25 miles
30 second break between intervals
Option 2
10 intervals at 6.5 miles per hour
Interval time of 3 minutes
45 second break between intervals
Option 3
8 intervals at 6.7 miles per hour
Interval distance of 0.5 miles
1 minute break between intervals
Steps 3 & 4: Monitor and Build Performance
Beginner runners will benefit from interval running just as much as experience runners; however, there is some more preparation that should be considered before getting started.
Build Your Cardiovascular Machine Before Pushing Speed
High intensity intervals can take a toll on your body if it’s not prepared. Understanding how to build yourself into a cardiovascular machine prior to introducing intervals is critical to ensure you reduce the risk of injury or find yourself completely fatigued and ready to faint.
For those just starting, consider several weeks of easy runs with a heart rate monitor to get an idea of your current capability. Be very slow to adjust speed or distance until you are confident in what your body can handle.
Only once you have a general idea of how your body performs and you feel yourself getting more accustomed to running, then you should consider adding in these types of workouts into your routine.
Adding Interval Training Sessions Into Your Routine: Start Slow, Build Slow
Following the different interval training options listed above, you may find yourself powering through the sessions with ease. From there you should find your easy or tempo runs becoming further and faster.
At this point, you may be able to consider increasing the distance and speed of each interval or adding a few extra intervals to the session.
Tracking Your Fitness Level
Increasing the intensity of your interval training should be done with careful consideration. It’s easy to want immediate results and improvements, but it’s more important to do so safely.
Keep records of your sessions by documenting your speed, interval distance, recovery time, heart rate at each interval, and your perceived exertion. This will be the most effective way to continually improve.
Step 5: Reap The Rewards
If you want to run faster and with a lower heart rate, high intensity interval training is key. We all want long-lasting performance improvements and doing it the right way is critical.
Understand your current capability
Develop a structured routine
Track your performance
Build and improve slowly
Enjoy the results
Now go get your shoes on, strap on your heart rate monitor, set the timer, and get to it!