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:
Garmin - www.garmin.com/
Runna - join.runna.com/lKmc/refer?cod...
Zwift - www.zwift.com/
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[@mattvidler1404]

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.

[@runningchannel]

That's great Matt! Really glad you're enjoying running 🙂 Let us know which half marathon you sign up for!

[@eppmike]

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

[@mmoesby]

pain is temporary, quitting is forever ;-)

[@alvinaprilio4607]

@@mmoesby Ali Alvin

[@milenegonin7452]

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 👍

[@runningchannel]

They are tough but so rewarding 😁 do you prefer long runs?

[@HorrorCraftPlaysMC]

@@runningchannel yep, I definitely find the longer runs more enjoyable as it’s a comfortable pace and you feel accomplished by the end of it.

[@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 😀

[@runningchannel]

Great! Nice tip about doing it with a group, otherwise it can be really tough 😅

[@blueraiden6617]

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

[@chrishagemeier3029]

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 :)

[@adoftlyngdoh6252]

I'm looking for this one a long time before. I'm happy to see it now. Thanks for your instructions mam

[@alasdairdalton9735]

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.

[@runningchannel]

Very true, Alasdair!

[@sybaseguru]

Forget the target pace - just go for it - until you can't go above a jog

[@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.

[@SBoots29]

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.

[@jvaughn222]

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.

[@runningchannel]

They are very rewarding!

[@hollyandersen9394]

Thank you for the example run. One day I’ll do something other than going out and running or doing hills! Cheers.

[@ryanrr2333]

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.

[@OpeyemiDaramola]

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

[@runningchannel]

It was tough! Give it a go and let us know how you find it 😊

[@Cloppa2000]

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! Looooong way to go.. but enjoying intervals!

[@geoffclarke3796]

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.

[@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!

[@lakatosjuraj]

i hate interval running and i hate running intervals on a treadmill even more. but then again i feel amazing afterwards and i definitely feel the progress.

[@avinashbhogun]

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

[@charlottemeneghini2950]

You Always feel better after interval training, plus you can use It for almost every distance. Have a good day and run!!! 🏃🏼‍♀️🏃

[@runningchannel]

Exactly Charlotte! Is it your favourite type of training?

[@charlottemeneghini2950]

@@runningchannel for sure!! With also a Little bit of Hill training 🤗💪

[@liamroche1473]

Great energy!

[@simonplug8099]

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

[@runningchannel]

Really glad they’ve helped you go much Simon 😊 that’s great progress! Are you training for any races at the moment?

[@simonplug8099]

@@runningchannel yes today is raceday first 10k in over a decade, so pretty nervous/excited at moment.

[@kathydriscoll8189]

Go Sarah go. You make it look easy. Does this apply to all ages?

[@stephenbrown813]

I've started introducing intervals to my training and actually enjoying them! Need some advice though, when it says run at your 5k or 10k pace does this mean its based on the time you would like to achieve for each distance? Also, I use Strava and it uses split times rather than actual pace (I think!!) so can i base my intervals on perceived effort to achieve the same results, and are there any advantages or disadvantages using perceived effort? Hope that makes sense!?

[@undefined970]

I know Sarah said it's okay to mix up rest times and intervals etc to include different patterns within the intervals. Have been pressed for time lately so is it just as effective if I'm doing a quick 5km like a fast parkrun ie one big long interval pushing myself without any breaks or do I need the little breaks?

[@hippopotatomoose]

My favourite intervals are hill sprints. I usually do 200 m intervals. The intervals that get me close to puking are 800 m sprints. It's such a brutal distance. I know I get more bang for my efforts doing longer distance sprints, but they hurt so much!

[@ginoskotheon3]

I’m impressed that you can talk during this.

[@Ligerpride]

Probably a fair indication that it's too slow for this purpose.

[@rebeccametcalf4448]

Just getting back into running after a long time of not. Really need a plan, just been going out and doing easy slow 3-4ks. Probably going to try your 5k plan 👍

[@runningchannel]

Give it a go and let us know how you get on Rebecca! 😁

[@mericet39]

Wow, I think i'd need my recovery intervals to be walking!

[@GreatCoveRunningTV]

Thanks for the good information. I actually enjoy intervals very much. It's the tempo runs that I don't look forward to.

[@runningchannel]

It’s great you enjoy them! What do you dislike about tempo runs?

[@bakerhalI]

I think Sarah might've had a little more caffeine than usual before that run... enthusiasm was turned up to 11.

[@runningchannel]

She did have a suspicious amount of energy that day….

[@JimmysGarden]

As a newish runner I've never done interval training. I do a lot of hills in my runs. I really like the idea of doing this type of training. How many time a week do you suggest to do interval training? Great video, thank you 👍🏃‍♀🏃‍♂

[@runningchannel]

Hi Jimmy, really glad you enjoyed the video 😊 if you incorporate intervals into your training once a week you should see some improvements in your running 😁

[@parttroll1]

I do interval training on the treadmill as you can control the pace. I did some Kenyan hill intervals last year when training for a 10k which were hard work but so rewarding when finished.

[@runningchannel]

Wow Kenyan hill training must have been very intense! How was the 10K?

[@parttroll1]

@@runningchannel got a pb from it so very happy.

[@clivemills672]

Well done. Love a tough interval session, although i would hate to do it on a treadmill.

[@runningchannel]

Have you got any outdoor interval session suggestions?

[@clivemills672]

I tend to do distance rather than time.. so 1km sprint followed by 1 min recovery x5 or prymaids of 250m min out hard jog back to start, 500 min sprint out jog back 750m out jog back 1km sprint out jog back and then back down the prymaid.

[@neilloffhagen4670]

How do you measure the time or distance when outside? I’m not sure I’d want to keep looking at my watch. Is there an app you use, where you can set up the various times or perhaps one that has various intervals already set up? Many thanks. I haven’t ever tried interval training, despite hearing it often mentioned. Think I need to give it a try, though only run outside.

[@livewire1957239]

@Neil Garmin Connect has a good workout builder. You put together the workout, upload it to your watch, select it when you do your run, and then the watch will tell you step by step what to do and beep and vibrate to count down at the end of an interval. Do you don’t have to look at your watch and can just focus on the hard effort for the intervals! I use it a lot, works really well!

[@Eightfathorses]

Nice one Sarah! You even said ‘disgusting’. Yay!

[@ajaysingh-dn6io]

Awesome ❤ ❤ ❤

[@marcleong80]

To warm up can you get away with a short light jog on the treadmill?

[@mathilde569]

Generally, during intervals, I tell myself : it’ll pass quicker than you think, pain is temporary, come on you can do it, just a little bit more…

[@michealblackgoldcoasteryou3117]

I love this so good

[@runningchannel]

Thanks Mikey!

[@lilkasparov]

WOW!!.. . I usualy hate interval runs, but watching this video make me feel the adrenaline in all my body and ready to run faster and faster. 🏃‍♂️ 🏃‍♂️ 💯

[@runningchannel]

Great! Let us know how you get on 😁

[@lilkasparov]

@@runningchannel 😃 😊

[@dozzinaxii]

What treadmill is being used? Thanks.

[@thejeffinvade]

How does the treadmill sync heart rate data from the watch?Bluetooth?

[@denoredo]

Yup

[@dannynewell8065]

Just keep going!

[@denisejamison2759]

I find running on the treadmill easier than outdoors. Why is this? Thanks

[@martinberry9616]

Love interval training! Really feel like you’ve pushed yourself and achieved something. Beats just going on a long run 😁 (or is it just me being a bit warped) 🤣🤣

[@runningchannel]

Let us know how you get on with this work out Martin! 😁

[@martinberry9616]

@@runningchannel will do, rest day today! May go gym in morning and use treadmill to try this 😁👍🏻

[@kimhunter5164]

I’m always being told to keep my arms by my side back and forwards and not in front of my body. You look like you’re doing what I do...

[@jwuertz7101]

I got tired just watching! Great job Sarah!

[@runningchannel]

😂

[@pimlico3225]

Treadmills are so much better imo. Easier to train faster but also maintain a slower run. The times I think I'm running slow, I'm going 1 mph faster than I thought, which defeats the purpose. Also better for the joints.

[@runningchannel]

Treadmill running definitely has its benefits! Do you run your long runs on a treadmill?

[@crilups]

Hi Andy, with all respect the channel became the Running Sarah! You need more runners. With Rick’s injured and maybe he’s recovery can take time-wish him all the best!!!, Anna gaining weight (sorry my lady!) and rarely running, Kate probably focusing more on personal life, you almost as well disappeared…we see Many as “often” as before but it mainly became “ALL ABOUT Sarah”…this is not criticism as I like the channel but just think about the future of it! Best of luck and hope to see more video from ALL of you guys!

[@Jamieaverageaussierunner]

Saying “this is not criticism” doesn’t make it not criticism. Anna’s weight is non of you business. She’s literally running the Boston marathon and you reckon she’s not running much? You’re a muppet

[@crilups]

@@Jamieaverageaussierunner muppet or not I still like the channel. I have only shared my opinion! Instead you like to be aggressive. Nothing else to say to you! I still hold on to my thoughts! All the best to you!

[@Jamieaverageaussierunner]

You need to learn when your opinion is not warranted. Commenting on someone’s weight the way you did is completely inappropriate and not called for. You literally criticised the show in many ways, then claim it’s not criticism. Learn the meaning of the word before using it. Such pathetic behaviour. If you “like” the channel, have respect for them and their members. There are ways to provide constructive criticism and you’re so off the mark it’s not funny. You were just plain nasty.

[@aavbha]

I've a love and hate relationship with intervals 😅

[@runningchannel]

I think we all do Amelia 😅 are you training for anything?

[@aavbha]

@@runningchannel I got very inspired after watching your videos. So here I am training for my very first marathon 😊

[@bokneg66]

How can Sarah keep talking at 190bpm??!

[@ulfeliasson5413]

I suspect I have gotten a stress fracture on m yfemoral neck from too much interval running. Middle age men like me should do them every day, silly sod as I am.

[@iggalan]

I go to the track for interval training. I don’t like running in the treadmill, it’s way easier since you’re not pushing yourself forward. Besides I like running outdoors 😀 .

[@runningchannel]

We’re very jealous you have a track to go and do intervals on! What’s your favourite type of training?

[@iggalan]

@@runningchannel I have to drive to the track, but it's ok I go once every two weeks or so. During peak training I go every week though. I enjoy the long run, today I've done 26,7 Km of trails and over 1000 m elevation, took me over 4h15m. 😀

[@liquidh5226]

Impressive you can still talk. I would be puking if I were talking 😂

[@smally8499234]

Intervals never get fun, you get faster and are able to do what you were doing easier, but your training should get tougher as you get fitter/faster. They are a necessary evil.

[@mikeylikey2306]

It sounds silly but I channel Obama with a “yes we can”

[@SuperYtc1]

Sarah: is suffering. Me: Kipchogi ran faster than this for 2 hours. 😮

[@LeahJ_stiches]

I wish I looked as good as Sarah after and interval session. I usually look like I just got out of the shower with my running clothes on, hair sticking out weirdly and bright red in the face! Disgusting! ;-). But keeping at it and hoping it will pay off on race day!

[@derekholcroft]

Watching someone on a treadmill is almost as bad as running on a treadmill 😂

[@andrewood]

This is just a zwift ad

[@nascentideas]

Half the videos on here are adverts now, it's too much and probably against the ASA guidelines not to label them too...