Interval training
for running

Interval training is any session that alternates periods of intense effort with periods of recovery. In running, this can range from short 200m reps to long 1600m+ blocks, each developing a different physiological capacity.

Interval training is the most powerful tool for improving your VO2max — the maximum capacity of your body to use oxygen. The higher your VO2max, the faster you can run before accumulating lactic acid. That's why quality workouts are essential for anyone who wants to improve in running.

Short workouts, like 200m reps, have a specific purpose: promoting running economy and improving your mechanics. When done uphill, they add a strength component that will improve your conditioning and power. Longer intervals work directly on the cardiovascular system and the anaerobic threshold.

But be careful: intervals should represent only 15-20% of your weekly volume. The other 80% should be easy running. This is the distribution that the world's best coaches, like Jack Daniels and Stephen Seiler, recommend.

A well-structured interval workout has 4 parts: warm-up (10-20 min of easy jogging with drills), the main set (the reps), recovery between reps and cool-down (light jogging to return to normal state). Never skip the warm-up — it prepares muscles, joints and the cardiovascular system. Ideally at least 10 minutes, but 20 minutes is better because you'll be fully warmed up and ready to train hard.

Choose a distance you can sustain for all repetitions. There's no point doing intervals at an intensity you can't maintain from the first to the last rep. The goal is to run as consistently as possible, hitting the same time on every rep. Fit the workout to your reality — don't attempt something unrealistic.

The rep pace should be calculated based on your current race pace. Our VDOT calculator does this automatically: enter your recent race time and it calculates the exact pace for each type of interval. Running faster than the prescribed pace doesn't bring extra benefit — it only increases injury risk.

Do all your intervals with active recovery — jogging instead of standing still. The difference is huge: if you do 20x200m reps with passive rest, that's only 4km of exercise with much of the time spent standing. With active recovery, it's 8km of training — you double the volume just by jogging between reps.

The acceleration and deceleration technique is key. Near the end of the active recovery, begin gradually accelerating to smoothly reach the correct rep pace — don't immediately try to run at the target pace. This prevents strains and injuries. During deceleration, the start of the recovery is always faster than the end, since you're naturally slowing down. That's why active recovery feels shorter than the rep.

Prefer doing your reps in a circuit (loops) rather than out-and-back in a straight line. Running in loops keeps everything more linear, without abrupt braking and acceleration. This is safer and reduces the risk of strains. If you don't have access to a track, use a park, walking path or any location where you can do loops.