6 Tips to Master Interval Training

Author

Letty Lundquist
November 5th, 2024

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Today’s newsletter is written by Letty. She is the host of the Marathon Running Podcast and YouTube Channel:

Interval training is a highly effective method for improving running performance and fitness. By alternating between high-intensity bursts of exercise and periods of rest, you can increase your speed, endurance, and overall efficiency.

Here's a deeper look into each step of interval training:

1. Warm Up

  • Importance: A proper warm-up prepares your body for the intense exercise that follows. It increases blood flow to your muscles, improves flexibility, and reduces the risk of injury.

  • How to: Start with a 5-10 minute easy jog or walk. Gradually increase your pace as you warm up.

2. Choose Your Intervals

  • Factors to consider: When choosing the duration of your intervals, consider your fitness level, goals, and the type of workout you're doing. For example, shorter, more intense intervals are good for improving speed, while longer, less intense intervals are better for increasing endurance.

  • Common combinations: Some common combinations include:

    • 30 seconds on, 60 seconds off

    • 20 seconds on, 40 seconds off

    • 1 minute on, 2 minutes off

3. Set Your Intensity

  • Maximum effort: During the high-intensity intervals, aim to push yourself to your maximum effort. This means running as fast as you can or exerting as much force as possible.

  • Heart rate: A good indicator of high-intensity exercise is a heart rate that is 80-90% of your maximum heart rate.

  • Perceived exertion: You should feel like you're working very hard and are close to your limit.

4. Maintain a Steady Pace

  • Consistent effort: During the rest periods, aim to maintain a steady pace or walk. Avoid stopping completely, as this can disrupt your heart rate and make it harder to maintain a consistent pace during the next interval.

  • Active recovery: While you're resting, you can still engage in light activity, such as walking or jogging slowly. This can help your body recover more quickly and improve your overall performance.

5. Repeat

  • Progressive overload: To continue making progress, gradually increase the number of intervals or the intensity of your workouts. This is known as progressive overload.

  • Listen to your body: It's important to listen to your body and adjust the number of intervals or the intensity of your workouts as needed. If you're feeling fatigued or experiencing pain, take a break or reduce the intensity.

6. Cool Down

  • Gradual recovery: After your workout, gradually lower your heart rate with a 5-10 minute easy jog or walk. This will help prevent dizziness and ensure a smooth recovery.

Additional Tips:

  • Incorporate hill repeats: Running uphill adds an extra challenge and can help you build strength and improve your running economy.

  • Mix it up: Don't get stuck in a rut. Vary your interval workouts by changing the intensity, duration, or rest periods.

  • Fuel your body: Make sure to eat a balanced diet and stay hydrated to support your workouts.

  • Rest and recovery: Give your body enough time to recover between workouts.

  • Listen to your body: If you're feeling pain or discomfort, take a break and rest.

By following these tips and incorporating interval training into your routine, you can significantly improve your running performance and fitness. Remember to listen to your body, vary your workouts, and enjoy the process!

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