How To Get The Most Out Of Interval Training

How can intervals improve your training? How fast should you run? How often should you do them? How many reps should you do?

Sarah breaks down the mysteries of interval training while taking on a challenging Zwift workout.

↓↓ Do you use intervals in your training? Do you find they help with your endurance? Let us know in the comments down below! ↓↓

What's in this video:
0:00 - Intro
0:40 - What are intervals?
02:08 - Let's give it a go!
02:36 - 8 min warm-up
03:40 - 1 of 1
06:44 - Rest and bring your heart rate down
08:00 - The intervals ramp-up
09:21 - Form check
10:20 - Recovery

Thank you to our partners:

--------------------

Read this far? Thanks! Please like this video, SUBSCRIBE and share with your running friends. We would really appreciate it!

[mattvidler]

Thanks to all of you at the Running Channel. I started about 2 months ago barely being able to run 3km. Now I can happily run a 10km and am planning on training for my first half marathon. I find that my legs always give out to fatigue way before my cardio does, but I can’t believe how far I’ve come. Thanks for all your great advice that has helped get me to where I am now.

[eppmike]

“Pain is temporary” - Sarah
Wise words. Thank you.

[Golang-mf]

This video has cleared all my doubts in the interval session. Thanks u Sarah

[milenegonin]

Honestly so impressed with how you could still talk so well at the speed you were going !

[HorrorCraftPlaysMC]

Intervals are both fun and uncomfortable at the same time, it’s a strange mix. I always tell myself in the heat of the moment that I am improving my speed for the long term and it’ll be worth it. Great video as always 👍

[timeonfeet]

Never thought I'd say this but I've actually started enjoying intervals more recently but only with a group, makes such a difference 😀

[chrishagemeier]

I know, everybody is different, especially in regard of the pace, but it always feels "strange" to see you doing a recovery run on my actual fastest pace. Unfortunately I am still trying to get back on track after a CoVid19-Infection in December last year.
After CoVid19 I've run about 30-45 sec/km slower than before.
The Video was fun to watch though.
Keep up the good work, there are always some tips I can take from your vids :)

[SBoots]

I use the treadmill for my interval sessions. That is a good way to gauge the speed. Yes they have helped me bring my times down when racing. I am trying to get my 5K below 25 minutes and I'm 63 yrs old. so far it is at 26.30. a little more work to do. Now that Zwift is appealing to me more, I will have to research how I can rig that up.

[jvaughn]

I love intervals. The feeling of accomplishment, especially when going above normal paces. Even if it's just for a minute it feels really good to know the possibility.

[sybaseguru]

Before a 2-day mountain marathon (25m each day over mountains carrying gear for overnight high level camp ) I was getting calf cramps, so found the only training I could do for the month before, was intervals on a 500m field near work. Sprint one way, jog very slowly back. Repeat 6 times. The results were astonishing - hill climbing dramatically improved and all round improvement.

[alasdairdalton]

It's the 2nd to last run that hurts the most. The last run you can just go for it but not the one before that, trying to maintain target pace on that rep is always hard.

[gwilymeades]

Like them? I LOVE THEM! Intervals are possibly my favourite kind of session because they always give you an immediate boost if you run them fast enough. Everyone complains about the 'Unproductive' status, but you NEVER get that after proper intervals! The only drawback to them is you can't run them every day (sad face). Great work!

[OpeyemiDaramola]

That looked like WORK. I've always done intervals but not as hard as this. Will try harder now.

[ginoskotheon]

I’m impressed that you can talk during this.

[ryanrr]

Interval are ace! I do 3 sets of 4mins on 2mins rest. I’ve notice that I’ve put muscle mass on, drop in body fat pretty quickly, better body structure and functionality whilst running and many more … I’ve done long runs steady state - but intervals are a game changer.

[avinashbhogun]

This was ace, fair play! I see a Pelaton trainer in the making right here!

[blueraiden]

I love the effort Sarah keep up the good work. Thanks for motivating.

[simonplug]

After getting injured years ago I recently started running again, following a method based on the easy interval method. So (like the name says) for 2 or 3 times a week I'm doing interval training and sometimes, if I not running competition, a long run with tempo changes or a fartlek in the dunes and on the beach. Counting down keeps me going when I'm broke, sort of done 5 'only' 3 to go. For being out of running so long it's hard to tell the pro's of interval training but gained up speed from above 6min/k to 5.10 min/k (at 5k pace) within 9 months. That also what keeps me motivated, the method aloud me to run faster every competition I run, so doing it for the good.
Thx for the videos they are great

[geoffclarke]

I have always really enjoyed interval sessions (which I mostly do at my clubs running track) more so than long runs though I find intervals very tough if doing them alone. Seems easier in a group.

[Cloppa]

Damn! Your 9.5kph rests are faster than my work intervals at the moment!!!
I've just worked up starting from 4x4min @ 7.5kph to 4x4 @ 9.0kph with 3m walking rests!
way to go.. but enjoying intervals!