How Interval Training Can Improve Your Speed and Endurance

by | Oct 24, 2023 | Run, Featured, Training, Training "How To's"

Interval training takes runners out of their comfort zones, offering a wide range of mental and physical benefits. Here’s what you need to know

SPOILER: There are no secret shortcuts to becoming faster, and often, the most effective workouts look straightforward on paper. However, there is a lot of research that shows that interval training is an effective training approach to improve speed and endurance.

By broad definition, intervals involve alternation of periods of intense effort with phases of lower-intensity recovery or rest.
This method is tailored to enhance various facets of a runner’s performance and provides numerous advantages:

Interval Training For Running
Maksim Goncharen / Pexels

Top Benefits Of Interval Training (*highly summarised)

Enhanced Speed and Stamina – by pushing your body to higher intensity levels for brief durations, it challenges the cardiovascular system and boosts race performance and the capacity to sustain a quicker pace. (Learn how to increase your stamina, here).


Improved Aerobic Capacity – this method increases aerobic capacity (VO2 max), which signifies the body’s maximum oxygen utilisation during exercise.


Efficiency – interval workouts (overall) tend to be shorter than traditional steady-state runs and, to radically paraphrase the science, they deliver notable fitness improvements in less time.

Mental Resilience – interval training takes you out of your training comfort zone, demanding mental fortitude and discipline to push through.


Overcoming Plateaus – incorporating variety in training staves off performance plateaus and diminishes the risk of overuse injuries.
Customisation – interval training is highly adaptable and can be tailored to match a runner’s particular objectives, whether it involves enhancing 5K speed, building marathon endurance, or enhancing overall fitness.

The Interval Training Workout You Need To Do

The 8-minute interval workout is a classic. It is a straightforward yet powerful training session that can benefit runners of all levels. It’s a workout that adapts itself based on your current fitness level, making it an ideal addition to your training plan. Here’s how it works:

Warm-up

Begin with a gentle 10- to 15-minute warm-up jog. This initial phase loosens up your muscles and joints while gradually elevating your heart rate, preparing your body for the harder work ahead.

Intervals

The core of this workout consists of 3 sets of 8-minute hard running efforts. During these intervals, give it your all. Push yourself to an effort level that feels like an 8 out of 10, or a pace akin to what you could sustain during an 8K to 10K race. Your breathing should be laboured, allowing you to speak only a word or two without gasping for breath. The key here is pacing, so aim for even splits throughout the interval. You should feel that you could exert a bit more effort, especially at the start. It’s going to hurt, but the key is to stay consistent until the end.

Recovery

After each 8-minute push, take a 3-minute easy recovery jog or walk. This phase is crucial to interval training as it allows your breathing to return to a normal rhythm, providing a brief respite before the next interval.

Cool Down

The workout concludes with a 10- to 15-minute easy cool-down run. This gradual reduction of intensity lowers your heart rate, aiding the recovery process and reducing the risk of injury.

Whether you’re just getting into running, are an aspiring 10km racer or are a seasoned marathoner, this workout is a valuable addition to your arsenal. Remember to approach each interval with the right level of effort and ensure your recovery periods are sufficient. Just as in all speed workouts, the warm-up and cool-down play a vital role in preventing injuries and optimizing your training gains. To mix it up this summer, also consider adding cross-training to your running regime – find out how, here.

Event Coverage