How Interval Training Improves Your Running Pace

If you’re looking to increase your pace, interval training running can be the key to your success! Being resilient and knowing how to do interval training can really help you achieve your goals. Read on to find out why you should do interval running workouts, how to do interval running and interval running apps.

What is interval training running?

Interval training running combines short, intense bursts of exercise at maximum ability with recovery in between. It’s then repeated multiple times within a single workout. It involves running at high intensity, followed by low intensity running/walking or rest. The aim is to allow higher intensities to reduce total training time.

What are the benefits of interval training workouts on running?

Interval running is great for pace as it gradually pushes your body. It’s also great due to the way it allows your body to adapt to the desired intensity. Studies have shown that interval running can:

• Reduce workout durations but produce similar results
• Improve performance when sprinting with anaerobic intervals
• Increase the use of fat for energy
• Be said to increase insulin sensitivity
• Increase muscle mass growth when using anaerobic intervals

Interval training running plan

With interval running workouts, always warm up with 5–10 minutes of light jogging before an interval training session.

Beginner interval running plan

For beginners, we’ve compiled an interval running plan for you below.

1. 5 minutes of a light jogging warmup
2. After this, run at 75% intensity of your maximum effort for 30 seconds
3. Followed immediately with a jog at 25% intensity for 30 seconds
4. Repeat for 3 cycles on week 1
5. Perform the workout twice per week, adding a cycle every week for 4 weeks

Intermediate interval running plan

After completing the beginner step, you can move on to the intermediate step which includes 3 sessions per week.

1. 5 minutes of a light jogging warmup
2. Run for 30 seconds at 75% intensity followed by 30 seconds at 25% intensity. To complete 1 cluster, repeat this 3 times (immediately after each other) and follow up with a 1-minute rest.
3. Complete 2 more clusters per workout in week 1. Within week 1, there will be 9 cycles sectioned into 3 clusters.
4. Perform the workout 3 times a week and add a cycle to each cluster per week.

Advanced interval running plan

At this time, you’ll have completed 8 weeks of interval running training. If you want to push yourself, the advanced interval running workout is great, though maintaining your fitness with the intermediate plan is good too.

1. 5 minutes of a light jogging warmup.
2. Run for 30 seconds at 75% intensity followed by 30 seconds at 25% intensity. Repeat for 4 cycles and 1 minute rest.
3. Complete 3 clusters in week 1. This will be a total of 12 cycles broken into 3 clusters for week 1.
4. Do this interval running workout 3 times a week, adding a cluster to each workout.

Whichever intensity you’re aiming for, make sure you stay hydrated during your workouts! This will help you achieve your target pace healthily.

Interval training treadmill workout

If you’re looking to do interval training in the comfort of a gym, an interval training treadmill workout will do the trick! You can complete the same interval running workouts, all in one place. Here’s how to do it.

1. Set the treadmill to be flat
2. Warm up by walking at 2 mph for 5 minutes
3. After this, run at 9 mph for 30 seconds
4. Then, walk at 3 to 4 mph for 60 seconds
5. Repeat these 5 to 10 times (this can be gradually increased week on week)
6. Walk at 2 mph for 5 minutes to cool down

Interval running apps

We’ve compiled a list of interval running apps to make your interval training easier. Take a look at the options below and keep track of your workouts.

• Seconds Pro Interval Timer
• RUN interval
• HIIT Workouts and Timer
• HIIT Interval Training Timer
• Intervals Pro
• Tabata Pro

Now that you know all about interval training workouts, make sure your nutrition and hydration is up to scratch when you’re training! Read more with Buxton®.