A recent poll on the MR website showed that a little over 32% of you voted for interval training as the best form of training for getting results quickly.
Interval training is an essential part of any semi-serious runner’s regime. It builds up both speed and endurance. Put simply, it helps you to run faster for longer.
With this in mind, we’ve written up six different variations of interval training for all your running needs.
The classic
6 x 2mins
45secs rest between sets
Ah, the classic. It may not be the most imaginative, but it certainly gets the job done. These intervals be run at 80-90% of your max effort. Two minutes is plenty long enough for your body to start understanding what it feels like to run at a quick pace for a sustained period of time. Like all of these sessions, keep your pace consistent across all reps and sets.
The minute buster
10 x 60secs
60secs rest between sets
This may seem like a lot at first, but the session will be wrapped up in 20 minutes. Running at slightly quicker than your 5K pace, this is all about speed. Running quicker here will have huge gains on your 5K/10K races, and will really help with your lactic tolerance.
The incremental
30secs, 60secs ,90secs ,90secs ,60secs, 30secs
Match the rest to the running time
Getting used to running fast for different lengths of time will come especially handy for the final stretch of your race. By increasing the increments, your body is getting used to running at a quick pace for longer, steadily. This is also an especially good session for beginners.
The incrementally harder
1mins, 2mins, 3mins, 3mins , 2mins, 1mins
1mins rest between sets
Much like it’s predecessor, this one follows the same format, but with longer sets. If you can master the incremental, this should be your next step. It’s particularly useful for those training for longer distances (10K, half, marathon).
The never stationary
6 x 1mins + 30secs jog
Combining interval with Fartlek training means your body learns how to recover while still in motion. This is important for when you really want to attack a part of the race, or overtake another runner. Learning how to recover quicker while running will give you a vital edge when neck-and-neck with an opponent. If you can attack quicker than him each time, he’ll be the one chasing your heels.
The mile cruiser
3 x 1mile
2:30mins rest between sets
In what is a broken down 5K, this session will push the limits of your endurance, stamina and fitness. The 2:30mins rest will allow you to really go at the next rep. These should be run at ever so slightly quicker than your 5K pace. It’s a great race sharpener and a key way of learning how to get your pacing just right.
