How to Do an Interval Run

Co-authored by Kai Ng and Jennifer Mueller, JD

Last Updated: July 24, 2020 References

An interval run involves alternating periods of high-intensity running, like sprinting, with periods of low-intensity running, like jogging. By starting and stopping intervals of faster running, you train your body to recover more quickly. Interval runs are mainly helpful if you're trying to increase your average running speed, but over time, they'll also help you run longer distances more efficiently. If you've only recently started running or have a cardiovascular condition, such as high blood pressure, talk to your doctor before you start interval training.^{[1]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}

Method 1

Method 1 of 3:

Trying a Beginner's Interval Run

1
Warm up for 5-10 minutes. A jog or even a brisk walk will warm up your muscles and get your blood flowing so you're ready for more intense exercise. A good warm-up can help prevent injuries and decrease your soreness after your workout.^{[2]
X
Research source}
- You might want to include some stretching in your warm-up as well to help loosen up your muscles and joints. If you're adding stretches, walk or jog for 5 minutes, then do some dynamic stretches, such as lunges, for a minute or two. Follow up with another 5 minutes of walking or jogging.
2
Run at a medium pace for 1 minute to get your heart rate up. For your "work" interval, run at a pace where your breathing is labored and you wouldn't be able to speak in complete sentences. Keep roughly the same pace for the whole minute.^{[3]
X
Research source}
- If you have a fitness tracker, use it to keep track of your heart rate. For your work intervals, you want to aim for a heart rate that's about 70-75% of your maximum heart rate.^{[4]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source} You can use an online target heart rate calculator, such as the one at https://www.active.com/fitness/calculators/heartrate, to figure out where you should be.
- If it's too difficult for you to keep track of time, you can use distance instead. For example, if you're running at a track, you could run at a medium pace for one lap around the track.
3
Jog for 2 minutes to recover. After your first work interval, use jogging as a recovery interval to bring your heart rate back down. If you feel too winded to jog, a brisk walk is fine too. Check your pulse or use a fitness tracker to monitor your heartbeat.^{[5]
X
Research source}
- The purpose of the recovery interval is for your heart rate to return to roughly the same rate it was at when you began the work interval. If you haven't completely recovered, give the recovery interval another minute.
4
Repeat the running and jogging intervals 4 times. Continue to alternate work and recovery intervals. Keep in mind that the work will be cumulative, so after a couple of work intervals, you might need a longer recovery time.^{[6]
X
Research source}
- If you're a more experienced runner, you might want to adjust the intervals to better match your fitness level. For example, you may want your work interval to be 2 minutes instead of 1. If you have strong cardiovascular endurance, you also might not need as long a recovery time.
- If you want to up the intensity, you might try sprinting for 1 minute instead. However, if you've just started running, it's not a good idea to jump to sprinting right away.
5
Cool down for 5-10 minutes. After you've finished your intervals, jog or walk briskly to cool down. Your cool-down period should be about the same length of time as your warmup.^{[7]
X
Research source}
- As with the warm-up, you might also include some stretches in your cool-down period.
- Don't use your recovery interval as your cool-down period. Keep your intervals the same length of time and have warm-up and cool-down periods that are separate from your intervals.

Method 2

Method 2 of 3:

Training for Specific Goals

1
Increase the length of your intervals to increase your endurance. If you're training for a half-marathon or a marathon, cardiovascular efficiency and endurance are key. Run longer intervals of 800m or 4 minutes, followed by a recovery period of the same length. Repeat for 4 intervals to start, working up to 10 intervals total.^{[8]
X
Research source}
- One way to determine the length of your work intervals is to use your target marathon time. For example, if your target marathon time is 3 hours and 45 minutes, your 800m-interval time would be 3 minutes and 45 seconds. Run that 800m at the exact pace it takes you to finish that distance in exactly that time.
2
Use hill intervals to build the strength in your legs. With hill intervals, you run uphill as fast as you can, then jog downhill to recover. The downhill jogs force your muscles to work to control the speed, building additional strength even during the recovery interval.^{[9]
X
Research source}
- If you're doing hill intervals by setting the incline on a treadmill, you can time your intervals. Outside, however, the length of your intervals will simply be defined by your pace and the distance of the hill you're running.
3
Do sprint intervals to increase your speed. Sprint intervals are good if you're a more experienced runner and want to improve your race times. Generally, the length of your sprints depends on your cardiovascular fitness as well as the length of race you're running. For longer races, you would generally want to use longer intervals.^{[10]
X
Research source}
- If you're an intermediate runner training for a 5K or 10K, do a 400m warm-up jog followed by 4 quick 50m sprints. Then, start sets of 3x400m and 800m intervals with 2 minutes of recovery in between.
- If you're an advanced runner training for a half-marathon or a marathon, do a 600m warm-up followed by 4 50m sprints, followed by sets of 4x400, and 1200m intervals with 3-minute recovery intervals.
4
Try fartleks to include varied terrain. The word "fartlek" means "speed play," and these intervals are intended to allow you to exercise and build your speed and strength while also having fun. Because they're relatively unstructured, they're best for when you're running outside and have a variety of terrain options available.^{[11]
X
Research source}
- Fartleks are intended to be looser intervals, relying more on natural landmarks than on specific distances or times, so they're perfect if you don't have a fitness tracker that you wear while you run.
- For example, you might jog across a parking lot to a tree, then sprint through the grass to the next nearest tree, then jog on a rock or dirt trail to the next landmark.
- You can also incorporate other movements. For example, you might do a skipping or hopping interval.

Method 3

Method 3 of 3:

Creating Your Own Interval Workouts

1
Determine your usual aerobic pace for a set distance. Running at an aerobic pace means you can speak in complete sentences and generally carry on a conversation while running. Use a fitness or step tracker to determine your average aerobic pace for a shorter distance, say 400m or 800m. Typically this means you'll run a few kilometers and then divide to find the average.^{[12]
X
Research source}
- If you don't already own a decent fitness tracker, it's a good idea to invest in one before you start creating your own interval workouts. You'll be able to maintain the correct pace more efficiently and more accurately so you can ensure you're getting the most benefit out of your run.
- If you don't have a fitness tracker and aren't ready to purchase one, use a treadmill to measure your running speed. Instead of using pace, mark your speed with mph or kph.^{[13]
  X
  Research source}
2
Subtract 1 to 2 seconds from your aerobic pace to get your work interval pace. A good work interval pace to start with is just at the edge of high-intensity. You're going to be huffing and puffing a bit and definitely won't be able to carry on a full conversation or say more than a word or two in response to a question. This usually works out to running at a pace about 1 to 2 seconds faster than your aerobic pace.^{[14]
X
Research source}
- Finding a good work interval pace will take some experimentation on your part. For example, suppose your aerobic pace is a 9-minute mile. Quicken your pace so that you're running an 8-minute mile instead. Monitor your heart rate and your ability to speak. If you can still carry on a conversation while running an 8-minute mile, speed up a little bit and see what happens then.
3
Try short sprints to find your top speed. If you're planning on using shorter, even more intense intervals at a sprint pace, doing a few dashes will help you determine your top speed so you can time your intervals accordingly.^{[15]
X
Research source}
- Jog or walk briskly for 5 to 10 minutes to get warmed up before running your sprints. Then, run a 100-meter dash as fast as you possibly can. After your first dash, jog or walk briskly for another 5 minutes, then try the 100-meter dash again, running as fast as you can.
- Do at least 3 or 4 dashes and find the average. You can consider this your top speed for the purpose of designing sprint intervals.
4
Set a recovery interval equal to your work interval. Keeping work and recovery intervals even is the default for interval training and ensures you've fully recovered from a work interval before you start the next one. If you're new to interval running or are doing interval running simply to improve your cardiovascular fitness, this is typically the recovery interval you'll choose.^{[16]
X
Research source}
- For example, if you were using 100-meter intervals, you could sprint for 100 meters, jog for 100 meters, then sprint for another 100 meters, followed by a 100-meter jog.
- Keeping recovery and work intervals equal also means having the same number of work intervals and recovery intervals.
5
Use shorter recovery intervals to increase your workout intensity. When you run shorter recovery intervals, you don't have the chance to completely recover and your heart rate remains high when you move into the next work interval. A recovery interval shorter than your work interval can be beneficial if you're training for a longer distance race, because it helps you get used to running with "heavy" legs weighted down by lactic acid buildup.^{[17]
X
Research source}
- For example, if your average aerobic pace is a 9-minute mile, you might run 2 miles at a 7:45 pace, then run 1 mile at a 10-minute pace for a short recovery period, followed by another 2-mile high-intensity interval.
- Consult your doctor before starting this level of interval training and explain what you want to do. Your doctor may want to give you stress tests before they clear you for a workout of this intensity.
6
Take longer recovery intervals after long or demanding work intervals. The distance or duration of an interval affects the amount of recovery necessary, but so does the intensity. If you're running at maximum speed, do shorter work intervals accompanied by longer recovery intervals.^{[18]
X
Research source}
- For example, if your average aerobic pace is a 9-minute mile, you might run for 2 miles at an 8:30 pace, followed by 3 miles at a 9:30 pace.
- Longer recovery intervals work well when you're training for a shorter distance race, such as a 5K or 10K.

Expert Q&A

Question

How long should I run for when I'm doing intervals?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

It really depends on your goal. right? If you're training for a 5K, you might want to run intervals of 200 and 400 meters. But once you start getting into the marathon range, you'd want to start doing 800 and 1200 meters and then mile repeats.

Warnings

If you have a pre-existing medical condition or are recovering from a recent injury, talk to your doctor before you start interval training to make sure you're strong and healthy enough for high-intensity exercise.^{[20]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}

⧼thumbs_response⧽
Helpful 0 Not Helpful 0
Build a good aerobic base before you transition to interval training. Ideally, you should be able to run at a moderate pace for at least 30 minutes and be comfortable doing this on a regular basis (3-5 times a week).^{[21]
X
Research source}

⧼thumbs_response⧽
Helpful 0 Not Helpful 0