Intervals for Experienced Runners

Good morning and happy gorgeous Tuesday! Let's talk about intervals. This type of training is very demanding and should be reserved for experienced runners near the top of the pyramid or close to peak performance. Essentially, interval training is fast running with little rest and the benefits include: 

• Efficient use of oxygen
  Improved fast twitch muscle ability
  More efficient running form
  Patience while managing physical discomfort
  Increased strength

When we think of speed work, we have fartlek (speed play), tempo (steady state) and intervals (specificity).  

The key word and what specifically sets intervals apart from other speed work is "specificity." Variables can include distance, speed/time, duration/distance, repetitions. Intervals should be done on flat, even terrain. This can include a track or a paved path, for example.

Intervals are generally thought of as an uncomfortable pace at a speed that is harder and harder to handle over longer distances. These sharpening sessions help us adapt to a race-specific goal. Once again, emphasizing that intervals are extremely demanding and, like any workout, do have the risk of injury and fatigue. Intervals are intended for experienced athletes running more than 20 miles per week who have completed strength running training (tempo, hills, fartlek) and have a strong base of at least 500 miles. Intervals are not intended for beginner or novice runners. And even experienced runners benefit from training with a coach when it comes to intervals in parallel to overall training and effort sessions. 

It is useful to think of intervals in two categories — long intervals (~800m-2000m) and short intervals (~800m and less). In interval training, the recovery portion is often half of the interval, whether that is measured in duration (resting recovery) or distance (active recovery). 

So, what does this principle look like in practice? Let's take a look at my personal half marathon training that includes an interval workout scheduled for today. 

Incredibly important reminder: training varies from person to person and the workouts will be tailored to level, ability, experience and goal. My interval workout will NOT be the same as yours. A coach can help you design the happiest, healthiest, most effective and appropriate training plan and workout for you. 

My half marathon goal is a PR of 1:35, meaning my interval pacing should come in around 5:57/mile for short intervals and 6:28/mile for long intervals. 

My workout today will, as always, include a warmup, cooldown and stretching. My total mileage will come in at 5 miles and will consist of 800m repeats at goal race pace and faster with recovery that is half the interval. 

Health and safety are always the top priority so with this and any workout we will challenge ourselves but also remain incredibly diligent and mindful of how we are feeling. If there is any pain at any point, we will stop immediately and reevaluate. This applies to any and all workouts. 

Most importantly, be safe AND have fun! Find joy in the workout! 

If you want to know how to apply these concepts to your running, we would love to hear from you! Happy running.