A Guide to Interval Running Workouts
Interval running is a popular and accessible type of high-intensity interval training (HIIT). Due to its speed and versatility, this type of training has been catching on with athletes of all skill levels. One of the biggest barriers to exercising is finding the time, and interval running allows you to work harder instead of longer. We’ll discuss what it is, how to do it, and how it can help you. Always consult with your physician before starting a new exercise program.
What is Interval Running?
Interval running involves multiple short intervals of heavy effort with rest periods between them to let your body recover. It’s a flexible approach that can be adapted for various purposes, skill levels, and fitness goals, which is one of the reasons it’s so popular. In addition, it doesn’t require special equipment beyond a good pair of running shoes and a watch, exercise tracker, or app. This makes it accessible to almost anyone.
There are a huge number of interval running workouts. Here are some of the most popular ones:
54321 Interval Training
54321 is a type of internal training involving five different exercises done for a set amount of time with brief rest periods in between.
54321 training gets its name from the duration of its intervals:
- Five minutes of running followed by a 10-second rest period.
- Four minutes of running followed by a 20-second rest period.
- Three minutes of running followed by a 30-second rest period.
- Two minutes of running followed by a 40-second rest period.
- One minute of running followed by a 50-second rest period.
30/60/90 Interval Running
30/60/90 interval running is an approach with rest periods equal to the length of the interval that preceded them.
- 30 seconds of running, then 30 seconds of rest.
- 60 seconds of running, then 60 seconds of rest.
- 90 seconds of running, then 90 seconds of rest.
Most athletes maximize the benefits of this exercise by stringing together at least three to four sets in a row.
Fartlek Training
“Fartlek” is a Swedish term that means “speed play.” Unlike most types of interval training, Fartlek training doesn’t include periods of total rest. Instead, it involves running continuously, alternating between fast and slow paces. Fartlek training is flexible and fluid, with the length and intensity of the bursts of speed that can vary based on how you feel at the moment. It can be adapted to different levels of fitness and ability, from beginner runners to experts.
Run-Walk Intervals
As the name suggests, run-walk intervals alternate periods of running and walking. While doing run-walk intervals, a runner might run for two minutes, then walk for one minute and repeat. They can be an effective training technique for athletes new to interval running and those recovering from injuries.
Interval Running on a Treadmill
Most interval running works perfectly well on an indoor treadmill. Some athletes prefer this because it allows them to control the speed and incline of the interval running workout and automatically monitor their progress, while others simply find it convenient. You can use the treadmill to set time periods, inclines, and speeds for the high-intensity interval, then lower the rate and incline for the recovery intervals.
The Benefits of Interval Running
Like other forms of HIIT, interval running provides similar fitness benefits to other cardio workouts, but it takes less time. It appeals to many people because it allows you to fit your workout efficiently into your day. HIIT workouts also tend to burn more calories than traditional workouts due to the post-exercise period called “EPOC,” which stands for excess post-exercise oxygen consumption.
Interval running can be helpful for:
Improved cardiovascular fitness, which translates to more aerobic capacity and stamina.
Potential for weight loss due to increased calorie burn.
Improved muscle tone and strength, particularly in the legs and core.
Improved insulin sensitivity helps the exercising muscles more readily use glucose for fuel.
As with any exercise program, make sure to approach interval running with caution. Overdoing it and not respecting the rest intervals can lead to burnout and fatigue. The recovery periods in interval running are as important as the high-intensity intervals. If you have a heart or orthopedic condition, consult a doctor before getting started.
Interval Running vs. Continuous Running
Interval running and continuous running are both forms of cardio that burn calories, build strength, and improve aerobic fitness and overall health. Neither one is better, but their effects are different. Deciding between the two depends on your fitness level, health, time, and access to equipment or facilities. Continuous running involves a consistent, steady level of effort throughout the workout, which typically ranges from 20 to 60 minutes. Its effects depend on the duration and intensity. For example, low-intensity running can help you build up a base level of fitness, while tempo runs can improve your aerobic threshold. Interval running involves shorter bursts of high-intensity exercise. It tends to take much less time than continuous running but provides similar health and fitness benefits. However, its higher intensity can make it a poor fit for athletes with injuries or certain health conditions.
Tips for Getting Started with Interval Running
If you're new to interval running, it’s important to start slowly and gradually increase the intensity and duration of your interval sessions over time. Speaking with your doctor before beginning any exercise program is always important. You can start by experimenting with a short and simple run while varying your pace. Then, try the run-walk interval approach outlined above. It’s a very accessible way to start out with intervals. The 30/60/90 approach is also a good workout to try because it’s easy to follow, and the intense intervals are never longer than 90 seconds. It’s up to you how many cycles to string together.
How long should intervals last?
The length and intensity of your intervals will vary as your personal fitness level or goals evolve. Each high-intensity interval can range from just a few seconds to up to 8-10 minutes. It’s important to allow your body to rest and recover between high-intensity intervals. The recovery period will depend on your fitness level and the intensity and duration of the intervals, but it can range from 30 seconds to several minutes. The number of repeat cycles in your session is also important. The longer and more intense the intervals, the fewer you should do to avoid burnout.
What should I do in between intervals?
During your rest and recovery intervals, continuing with light movements such as walking or slow jogging can help lower your heart rate and keep your blood flowing. It’s okay just to stand and catch your breath, but don’t sit or bend over. This can cause your muscles to stiffen, making it more difficult to start back up again. It’s important to warm up and cool down before and after your interval running workouts. Warming up may help reduce the risk of injuries and improve your workout by ensuring your body is ready for intense effort.
How often should I run intervals?
Don’t do interval runs every day. It’s important to give your body time to recover and rebuild between workouts. On off days, either rest or engage in light exercise. The American College of Sports Medicine recommends that adults aged 18-65 should get at least 30 minutes of moderate exercise five days per week, or at least 20 minutes of high-intensity aerobic activity three days per week.
Interval Running Plans
Below are examples of the first two weeks of an interval running plan and how that base plan can be adjusted for beginner, intermediate, and advanced athletes. After the first two weeks, look to increase your running time in intervals that feel comfortable for your skill level. Always remember to warm up and cool down for 5-10 minutes before and after any activity.
Interval Running Plan for Beginners
For Week 1:
- Day 1: Run for 1 minute, walk for 2 minutes. Repeat this cycle for 10 minutes.
- Day 2: Rest day.
- Day 3: Same as Day 1, but repeat for 12 minutes.
- Day 4: Rest day.
- Day 5: Same as Day 1, but repeat for 14 minutes.
- Day 6: Rest day.
- Day 7: Same as Day 1, but repeat for 16 minutes.
Week 2: Follow the same pattern from week 1, but increase the running time from 1 minute to 1.5 minutes.
Intermediate Interval Running Plan
For Week 1:
- Day 1: Run for 2 minutes, followed by a 1-minute recovery jog. Repeat this cycle for 10 minutes.
- Day 2: Rest day.
- Day 3: Run for 3 minutes, followed by a 1-minute recovery jog. Repeat for 12 minutes.
- Day 4: Rest day.
- Day 5: Run for 4 minutes, followed by a 1-minute recovery jog. Repeat for 14 minutes.
- Day 6: Rest day.
- Day 7: Run for 5 minutes, followed by a 1-minute recovery jog. Repeat for 16 minutes.
Week 2: Same as week 1, but increase each workout time by 2 minutes.
Advanced Interval Running Plan
For Week 1:
- Day 1: Run at high intensity for 2 minutes, followed by a 1-minute recovery jog. Repeat this cycle for 12 minutes.
- Day 2: Rest day.
- Day 3: Run at high intensity for 3 minutes, followed by a 1-minute recovery jog. Repeat for 15 minutes.
- Day 4: Rest day.
- Day 5: Run at high intensity for 4 minutes, followed by a 1-minute recovery jog. Repeat for 18 minutes.
- Day 6: Rest day.
- Day 7: Run at high intensity for 5 minutes, followed by a 1-minute recovery jog. Repeat for 20 minutes.
Week 2: Keep the structure the same but decrease your recovery time to 30 seconds.
Monitoring Results & Progress
Tracking your progress and setting goals can help you stick to the plan. Consider using a running app or fitness tracker to:
Track your time and distance. Watch for improvements in your speed and endurance over time.
Monitor your heart rate. Ensure that you're working at the appropriate intensity level, recovering adequately, and seeing improvements in your cardiovascular fitness over time.
Monitoring your results and progress in interval running can help you to stay motivated. By tracking your time, distance, and heart rate, you can track your progress toward achieving your fitness goals.