Intervals Explained
How Speedwork Fits Into Your Training
Intervals can sound intimidating, but they don’t have to be. At their core, they’re simply short bursts of faster running followed by recovery. Intervals are one of the most effective ways to improve your speed, fitness, and confidence — but only when used alongside easy runs and long runs.
What Are Intervals?
An interval is a structured workout made up of:
Work period → running faster (often at 5k–10k effort).
Recovery period → jogging or walking to catch your breath.
By repeating these bursts, you train your body to handle faster speeds without burning out.
Why Intervals Work
Intervals help improve:
VO₂ max → your body’s ability to use oxygen efficiently.
Lactate threshold → how long you can sustain a hard pace before “the burn” sets in.
Running economy → better technique, less wasted energy.
Mental toughness → practising discomfort in short, manageable doses.
How to Structure Intervals
Intervals can be based on time or distance.
Time-based → 6 × 2 minutes hard, 2 minutes jog recovery.
Distance-based → 8 × 400m at 5k pace, 200m jog recovery.
👉 Start with 15–20 minutes of work (not including warm-up and cool-down).
Effort Levels
Intervals = around 8–9/10 effort on the RPE (Rate of Perceived Exertion) scale.
You should be working hard, but not sprinting flat-out.
Conversation should be limited to one or two words.
Beginner-Friendly Intervals
If you’re new to speedwork, start with fartlek (Swedish for “speed play”):
Run to the next lamppost, then jog to the one after.
Alternate short bursts and recoveries for 15–20 minutes.
No watch needed — just run by feel.
Common Mistakes
Going too hard → sprinting the first reps and burning out.
Skipping recovery → recovery is part of the workout; don’t rush it.
Doing too many → more reps isn’t better; quality matters.
Replacing every run with intervals → they should be 1 session per week at most, balanced with easy runs and long runs.
The Takeaway
Intervals are powerful, but they’re just one tool in your training toolbox. Used little and often, they’ll help you build speed, endurance, and race confidence. Combined with your easy runs and long runs, they’ll make you a stronger, more efficient runner.
👉 Keep them simple, listen to your body, and let them complement — not dominate — your training.