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Interval running is one of the best ways to spice up your running training and get huge results in condensed periods of time. Higher levels of endurance, better cardiovascular health, and improved overall levels of fitness are all waiting on the other side of interval training for runners. This article will teach you what it is and how to start adding it into your schedule!

What Is Interval Running?

Interval training, and (more specifically) in our case, interval running, is a style of workout that alternates between periods of high intensity exercise/running and lower intensity rest and recovery. It is often referred to as HIIT (high intensity interval training), which is something you may have heard before or are already familiar with. 

When we say high intensity, we mean at or near your maximum capacity. >90% effort sprinting and output. When we say low intensity, we mean <50% effort (such as light jogging), all the way down to 0%, or, complete rest. 

Types of Interval Running

Interval running workouts have many forms, which are well established and widely practiced in running circles, today. In terms of training methodology, all of them maintain a great degree of fluidity in their prescription and parameters, which is one of the unique things about this kind of workout. Some types of interval running include:

Run-Walk Intervals

This is the most basic type of interval running, and is ideal for people just starting out as runners. It involves alternating between periods of running and periods of walking. People will often use landmarks like light posts or houses as their marker for switching between the two. For example, running between one light post or 4-5 houses, then walking for the same duration.

Hill Running Intervals

Hill repeats are one of the most popular forms of interval running, and do wonders for improving a person’s running power. The length of the hill is often perfectly balanced for your work:rest ratio. You sprint/run the hill, then walk/jog back down as your rest period, performed for 1 or multiple reps and sets.

Fartlek Training

Fartlek is a Swedish term meaning speed play. It is extremely variable in nature, and purposely lacks structure rather than prescribing specific times and distances. Its parameters are basically bursts of speed that exceed 90% effort, followed by active recovery, but mediated by the participant’s feeling rather than a set in stone plan.

Pyramid Interval Running

The last type of interval running we’ll touch on is pyramid training. These workouts follow an “up and down” pattern where the high intensity parts progressively increase to a peak effort, followed by a reversal back down to the initial set. For example, 30 sec > 1 min > 2 mins > 1 min > 30 sec at >90%, with recovery jogs (<50%) in between each hard effort.

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Benefits of Interval Running

Varying the intensity in such a quick and dynamic manner forces the body to respond rapidly. This is one of the reasons why interval running workouts are so incredibly effective at producing training adaptations. Let’s take a peek at some of the benefits you can expect should you start integrating these workouts into your running schedule:

Short Duration

One of the biggest barriers to training adherence is time constraints. Interval running is done in a condensed period of time, and allows you to reap huge rewards from smaller time investments. This eliminates the excuse of, “I just don’t have the time.” You do. And once you start using these workouts intelligently, the only thing that can stop you from training is yourself!

Higher Stress Tolerance

Interval running workouts are hard. You might be training for less time, but you’re definitely going to be pushed to the limit. These workouts prepare you to stay composed, even when the going gets tough! This will transfer to competition if and when you run into obstacles and/or have to deal with competitors who are pushing you outside your comfort zone.

Fat Loss

It’s helpful to have a lean body composition as a runner, because propelling yourself forward is literally the main goal! A slim, strong body is ideal. Interval running is extremely efficient at burning fat, as it turns your body into a furnace by forcing it to work much harder than if you were running at a steady pace for the whole workout.

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High Intensity Interval Running Workouts

Now let’s move on to some sample workouts you can try for each of the types of interval running we detailed above. Use these workouts in conjunction with the strength, stretching, and mobility training we offer here at Dynamic Runner—the world’s leading online platform and mobile training app for runners! Sign up for a 7 day free trial by CLICKING HERE.

Run-Walk Interval Running

Warm-up: 5 minutes of light jogging

Intervals:

• Run: 2 minutes
• Walk: 1 minute
• Repeat 10 times

Cool-down: 5 minutes of easy jogging

Hill Interval Running

Warm-up: 10 minutes of easy jogging on flat ground

Intervals:

• Sprint uphill: 30 seconds
• Walk back down: 2 minutes (recovery)
• Repeat 8 times

Cool-down: 10 minutes of easy jogging

Fartlek Interval Running

Warm-up: 15 minutes of easy jogging

Fartlek session:

• Run hard for 2 minutes
• Jog for 1 minute
• Run hard for 4 minutes
• Jog for 2 minutes
• Run hard for 6 minutes
• Jog for 1 minute
• Repeat the sequence twice

Cool-down: 15 minutes of easy jogging

Pyramid Interval Running

Warm-up: 10 minutes of easy jogging

Intervals:

• Run: 1 minute
• Light jog: 1 minute
• Run: 2 minutes
• Light jog: 2 minutes
• Run: 3 minutes
• Light jog: 3 minutes
• Run: 2 minutes
• Light jog: 2 minutes
• Run: 1 minute
• Light jog: 1 minute

Cool-down: 10 minutes of easy jogging

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist