Why Is Interval Training Important? Taking Your Running to the Next Level

So you want to level up and inject some speed into your running, right?. A wise move if you ask us, incorporating interval workouts into your training regime can help propel your running journey, all while adding a little spice to your training program.

We’ve channeled the wisdom of the speed gods to bring you all things interval training, as well as some template sessions to guide you toward that next PB.

What Is Interval Training?

Interval training is a structured workout alternating between high-intensity efforts and recovery periods. For runners, this might mean sprinting for 30 seconds followed by a minute of walking or jogging. These repeated cycles push your body to adapt, improving speed, endurance, and cardiovascular health.

Key Benefits of Interval Training

1. Improves Aerobic and Anaerobic Capacity
   High-intensity bursts train your cardiovascular system to handle and recover from exertion more efficiently. Over time, your body learns to sustain faster paces for longer.

2. Increases Speed and Power
   Interval training strengthens your fast-twitch muscle fibers, crucial for sprinting and powering up hills.

3. Boosts Calorie Burn
   Short, intense workouts raise your metabolic rate, promoting calorie burn even after your session ends.

4. Breaks Monotony
   Switching between intensities keeps your runs engaging, arguably making it easier to stick with your routine.

Interval Training for Beginners: Start Small

If you're new to running or interval training, begin with manageable sessions. The goal is to gradually condition your body without overexertion, injury or burnout.

Beginner Session: The 30-30 Run

• Warm-Up: 5-10 minutes of easy jogging.

• Intervals: 30 seconds high intensity speed, 30 seconds walking (repeat 6-8 times).

• Cool-Down: 5 minutes of walking or light jogging. Cooling down is crucial in muscle health, recovery and injury prevention.

Focus Points:

• Maintain good form, even during sprints.

• Use the recovery periods to bring your heart rate down but keep moving.

Advanced Interval Training: Pushing Limits

For seasoned runners looking to improve race performance or build endurance, more intense interval sessions can make a significant impact.

Advanced Session: Ladder Intervals

• Warm-Up: 10 minutes of easy jogging.

• Intervals:

• 1 minute hard effort, 1-minute jog recovery.

• 2 minutes hard effort, 2-minute jog recovery.

• 3 minutes hard effort, 3-minute jog recovery.

• Work back down the ladder (2 minutes, 1 minute).

• Cool-Down: 5-10 minutes of light jogging.

The Role of Speed Work in Interval Training

Speed work training at a pace faster than your typical run, develops your ability to handle lactic acid buildup, a key factor in sustaining speed over distance. Integrating speed intervals into your routine not only helps you run faster but also familiarises your body and mind with running in fatigue and discomfort.

Speed-Focused Session: The Tempo Interval

• Warm-Up: 10 minutes at an easy pace or, ‘Float’.

• Main Set:

• 5 x 4 minutes at your tempo pace (comfortably hard), with 1 minute recovery jogs between.

• Cool-Down: 5 minutes of easy jogging.

How to Incorporate Interval Training Into Your Routine

1. Start with One Session per Week
   Allow your body to adapt to the new intensity without overtraining.

2. Mix It Up
   Alternate between short, explosive intervals and longer, sustained efforts to target different aspects of fitness.

3. Listen to Your Body
   High-intensity workouts are demanding. Pay attention to any signs of overtraining, such as persistent fatigue or soreness. Do not risk any signs of injury.

4. Combine with Recovery Runs
   Balance intense sessions with slower, longer runs to promote recovery and aerobic base building.

Common Mistakes to Avoid

1. Skipping the Warm-Up and Cool-Down
   Prepping your muscles and gradually returning them to a resting state reduces the risk of injury.

2. Going All Out Every Time
   High intensity doesn’t mean maximum effort in every session. Aim for 80-90% of your max effort for sustainability.

3. Overloading Your Schedule
   Too many intense sessions can lead to burnout or injury. Stick to 1-2 interval sessions weekly, depending on your experience level.

Final Thoughts

Interval training is an indispensable tool for runners, from beginners building endurance to seasoned athletes chasing personal bests. With tailored workouts and a focus on balance, you can harness its benefits to improve speed, stamina, and overall performance.

The template sessions above should be used as guidelines, examples used by some of our Hummingbird Athletes.

Have any questions? Get in touch here.

Looking for our recommended interval runner? Check out our review of the New Balance FuelCell SuperComp Elite V4

Lace up, start slow, and watch your progress unfold!