The How and Why of Interval Running
Want to know why we do interval running?
Need help with finding good interval running workouts?
Then this is the page to check out!
Interval running is running at a higher level of intensity. It is also sometimes referred to as track work or speed work. It is one of the ingredients you need as a runner to become the fastest you can be.
This page covers:
- Why do we do interval running?
- What to consider when doing intervals?
- Examples of interval workouts?
- How fast is interval running?
Why Do we Do Interval Running?
Just like me, you are likely to be a long distance runner.
And let's define that as anyone running more than 2k regularly!
The core of your running program consists of easy runs and a weekly long run.
This is great as this type of running helps build the foundation of your running.
Also see the base running page.
You need that stamina, that basic endurance.
Easy runs and long runs help you build your cardiovascular system in addition to leg strength and an ability to burn energy more efficiently.
Interval running serves a little bit of a different purpose.
Interval running stimulates oxygen delivery to the muscles.
How it works (very simplified) is as follows:
When you do intervals you run so fast that your body can't supply your muscles with sufficient oxygen.
Your muscles need that oxygen to perform.
Because this oxygen gap gets created your body gets trained to become better in getting oxygen delivered to the muscles.
And the better your body gets at that, the faster you can run without creating this oxygen gap.
So, if you include interval running in your running program, you will in turn become a faster runner!
What to Consider When Doing Intervals
Interval running is classified as a "hard" workout.
It is intense.
Therefore it is important to have an easy day after your interval workout day.
This can be complete rest or cross-training.
But if you are a more experienced runner it would most likely be a day of easy running.
Examples of Interval Workouts
Another thing with interval running is that it is hard to just jump into.
The way I usually work them into my running program is by starting off with a run that has just 1 minute of interval running, then 3 minutes of easy running.
I alternate this constantly during a 10k run (or similar distance, feel free to do it over a shorter distance as well!).
Then the next week, when it is time for my next interval run, I will do 2 minutes of interval running, followed by 3 minutes of easy running.
And this continues until I do upto 5 minutes of interval running with 2 or 3 minutes easy in between.
The key is an easy build-up, it's really important.
Interval running is tough enough as it is, so make sure you do build it up over time.
Research has been done into the length of intervals and it has been proven that the maximum time for an interval should be about 5 minutes.
If you go for much longer you will have to compromise on the speed, which is not the purpose of this type of running.
So, keep the intervals short (up to 5 minutes).
How fast is interval running?
The best way to probably describe it is that it is an intense speed without going all-out.
Think about that five minutes of interval running you are working towards.
If you want to run the same fast speed for five minutes it will still have to be a controlled speed.
You would not be able to just go all out and sprint like a mad man.
When your intervals are done for the day, make sure that you do some easy running or walking for 5-10 minutes.
Then do some running stretches as a cooling down.
Interval running is a great method to become a faster, better runner.
Add it to your running program and push your running performance to the next level!
Note that above we talked about base running (read that page!) and interval running.
A third ingredient to a successful running program is tempo running (check out the link for more info!).
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