Interval training has changed the way I run, and I think it can really help anyone who wants to improve. Let me share why I believe it's so helpful, based on my own experiences and what I've noticed in other runners.
Simply put, interval training means switching between fast running and slower recovery times.
Imagine trying hard to run fast for a short time, then slowing down to catch your breath. You repeat this several times.
You can do this on a track, a treadmill, or even on trails—whatever you prefer!
Helps You Run Faster: One of the best things about interval training is that it makes you quicker. When I first started doing intervals, I could only run fast for a minute or two. But with practice, I got better at running fast for longer stretches of time.
Builds Stamina: You might think you need to run a long distance to get stronger, but that’s not the only way. Interval training makes your body get used to different levels of effort. This helps you not just get faster but also increase your endurance. Many runners, including me, have found that after doing intervals regularly, long runs feel easier.
Saves Time: If you have a busy life, interval training is perfect. You can get a really good workout in just 30-40 minutes. Instead of spending over an hour on one long run, you can fit in an intense session even when you’re short on time.
Builds Mental Strength: Pushing yourself during those tough intervals helps you become mentally stronger. Once you know you can handle a hard workout, long runs start to feel much easier. For me, the challenge of intervals really helps me prepare for race days.
Here are a few workouts that I’ve tried and really enjoyed:
Short Intervals (like 30 seconds fast, 30 seconds slow): This is where you really push hard! I like to sprint for 30 seconds and then jog or walk to help recover. Repeat this for about 10-15 minutes. It’s tough but really beneficial.
Yasso 800s: For this workout, you run 800 meters at a pace that matches your marathon goal time (in minutes). For example, if you aim to run a marathon in 4 hours, you would run each 800 meters in 4 minutes and then rest for 4 minutes. This has helped me see my potential marathon pace and improve my limits.
Fartleks: This term means “speed play.” Here, you add bursts of speed into a more relaxed run. For example, sprint from one lamppost to the next, then slow down until the next one. It’s fun and you can be very flexible with it!
Starting interval training has been one of the best choices I've made as a runner. The benefits, like increased speed and endurance, are tough to ignore. If you haven't tried it yet, I think you should! You might discover it’s the missing piece in your training routine.
Interval training has changed the way I run, and I think it can really help anyone who wants to improve. Let me share why I believe it's so helpful, based on my own experiences and what I've noticed in other runners.
Simply put, interval training means switching between fast running and slower recovery times.
Imagine trying hard to run fast for a short time, then slowing down to catch your breath. You repeat this several times.
You can do this on a track, a treadmill, or even on trails—whatever you prefer!
Helps You Run Faster: One of the best things about interval training is that it makes you quicker. When I first started doing intervals, I could only run fast for a minute or two. But with practice, I got better at running fast for longer stretches of time.
Builds Stamina: You might think you need to run a long distance to get stronger, but that’s not the only way. Interval training makes your body get used to different levels of effort. This helps you not just get faster but also increase your endurance. Many runners, including me, have found that after doing intervals regularly, long runs feel easier.
Saves Time: If you have a busy life, interval training is perfect. You can get a really good workout in just 30-40 minutes. Instead of spending over an hour on one long run, you can fit in an intense session even when you’re short on time.
Builds Mental Strength: Pushing yourself during those tough intervals helps you become mentally stronger. Once you know you can handle a hard workout, long runs start to feel much easier. For me, the challenge of intervals really helps me prepare for race days.
Here are a few workouts that I’ve tried and really enjoyed:
Short Intervals (like 30 seconds fast, 30 seconds slow): This is where you really push hard! I like to sprint for 30 seconds and then jog or walk to help recover. Repeat this for about 10-15 minutes. It’s tough but really beneficial.
Yasso 800s: For this workout, you run 800 meters at a pace that matches your marathon goal time (in minutes). For example, if you aim to run a marathon in 4 hours, you would run each 800 meters in 4 minutes and then rest for 4 minutes. This has helped me see my potential marathon pace and improve my limits.
Fartleks: This term means “speed play.” Here, you add bursts of speed into a more relaxed run. For example, sprint from one lamppost to the next, then slow down until the next one. It’s fun and you can be very flexible with it!
Starting interval training has been one of the best choices I've made as a runner. The benefits, like increased speed and endurance, are tough to ignore. If you haven't tried it yet, I think you should! You might discover it’s the missing piece in your training routine.