Interval training for running is one of the most powerful ways to get faster. By alternating fast running with easy recovery, it helps build speed, improve endurance, and prepare you for races.
In this guide, you’ll learn how to do interval workouts correctly and find five beginner-friendly sessions to get started.
What is interval training for running?
Interval training for running alternates short periods of fast running with easy recovery. This lets you train at higher intensities than you could if you ran at the same effort without a break. It’s one of the most effective ways to improve speed and endurance.
Types of interval training for running
There are countless variations of interval workouts in running. The exact format depends on the phase of your training, your current fitness level, and the race distance you’re preparing for.
Intervals can be measured either by time (seconds or minutes) or by distance (meters, kilometers, or miles).
Pete Pfitzinger—co-author of Faster Road Racing and a two-time U.S. Olympic marathoner—identifies three primary types of interval training, which we’ll break down below.
1. VO₂ max intervals
This type of interval training is designed to increase VO₂ max (maximal oxygen uptake). The higher this value, the more oxygen your body can use to fuel working muscles. In practical terms, that leads to:
- faster running speeds,
- a higher endurance ceiling,
- less effort at longer paces.
VO₂ max intervals are typically run over distances of 600 to 1,600 meters, with recovery periods equal to about 50–90% of the fast segment.
The pace should be close to your current 5K race pace.
2. Anaerobic threshold intervals
These workouts are designed to raise your anaerobic (lactate) threshold—the point at which your body starts relying more heavily on energy production without enough available oxygen, and blood lactate begins to accumulate more quickly. When you run faster, oxygen demand increases, and this tipping point is reached sooner.
Threshold intervals train your body to hold a strong pace longer and improve speed endurance.
Anaerobic threshold intervals usually include 1 to 5 km of steady, faster running, alternating with 200–600 m of easy running. The pace is typically based on your goal half marathon pace.
If you’re not sure what your half marathon pace is, use a race-equivalency calculator—such as the McMillan Running Calculator—to get a realistic pace estimate.
3. Speed intervals
These sessions are a fundamental part of running speed training, since they improve your top-end speed. The faster your top-end speed, the greater the potential for performance gains across a wide range of race distances.
These are typically short repeats—100 to 400 meters—followed by a recovery period equal in duration to the fast segment.
How to do interval training for running
To get the most out of your interval workouts, follow these practical tips.
1. Warm up before interval training
Before you start, warm up with 15–20 minutes of easy jogging followed by light dynamic stretching. You can also add a few running drills to prepare your muscles and nervous system for faster running.
2. Match your workout to the track length
If you’re doing intervals on a track, try to match the workout to the lap distance. Lane one is typically 200 or 400 meters, so choosing repeats that divide evenly into a lap makes the session much easier to manage.
3. Adapt intervals for the road or trail
If you’re not training on a track, use time instead of distance to structure the workout. For example, run hard for 2–4 minutes and recover with easy jogging for the planned interval.
A flat stretch of road or a measured loop in a park works best so you can focus on pace.
4. Set up your workout in advance on your watch
You can also create the workout in advance and load it onto your sports watch.
Most GPS watches offer this feature, and it makes the session much easier to follow by guiding you through each run and recovery segment. It also helps you stay on target for pace and monitor your heart rate throughout the workout.
5. Don’t start your intervals too fast
It’s tempting to hammer the first repeat, but going out too hard can ruin the rest of the workout. The early intervals should help you settle into the session, get your blood flowing, and give you a sense of how your legs feel that day.
Start at a controlled pace, and you’ll be able to keep the quality high through the middle and final reps. Ideally, your intervals should be almost equal or slightly faster at the end, which is a sign you paced the workout well.
Pick a pace you can hold for every repeat.
6. Stop if you feel unwell
Some days your body simply isn’t ready for a hard session. Stress, poor sleep, running on empty, or the early signs of illness can all make intervals feel unusually difficult.
If you feel dizzy, lightheaded, weak, or just off, don’t force it—the best move is to cut the workout short.
Interval training places significant stress on your body, and it only works when your body is ready to handle it. Switch to easy jogging or begin your cool-down, recover properly, and come back to intervals next time.
7. Limit interval training to one or two sessions per week
Plan an easy day or a rest day before and after interval workouts so your body has time to recover. For most runners, one to two interval sessions per week is enough to see progress without accumulating excessive fatigue.
You can place them on different days—such as Tuesday and Thursday—but the key is to keep recovery between hard efforts.
Interval workout examples for beginners
If you’re new to running, don’t rush into interval training right away. First, build a consistent base with easy, steady mileage—this usually takes about three to six months. Once you’re comfortable running regularly, you can start adding faster work.
Here are five beginner speed workouts, listed from easiest to most challenging.
1. 8 × 200 m / 200 m
Run 200 m fast, then 200 m at an easy pace or light jog. Complete 8 repetitions.
The fast segments should be at about 90–95% of your maximum effort. Your heart rate may approach its peak in the final reps—that’s normal and part of the training effect.
Choose a pace you can maintain for all eight repeats without a noticeable drop in speed. If this is your first time doing the session, run the first two reps slightly more slowly to save energy for the rest.
This workout is effective for races from 1 mile to 5K, especially if your goal is to improve speed. It’s also commonly used as a speed session in half marathon and marathon training plans.
2. 5 × 3 minutes / 3 minutes
Run hard for 3 minutes, then jog easily for 3 minutes. Complete 5 repetitions.
The fast segments should be slightly slower than your 5K race pace. You can also use heart rate as a guide: it should be slightly below or at your anaerobic threshold, roughly 85–90% of your maximum heart rate.
If you’re not familiar with these terms or how to find your zones, see our guide to how heart rate works in running and how to lower it, where everything is explained step by step.
This is a versatile session that fits into the early stages of preparation for almost any race distance.
A good sign you’ve paced it well is being able to cover slightly more distance during each of the later fast intervals.
3. 4 × 1,000 m / 400 m
Run 1,000 m fast, then 400 m at an easy pace or light jog. Complete 4 repetitions.
The fast segments should be close to your current 10K race pace. You can also use heart rate as a guide, aiming for about 80–85% of your maximum. Try to keep the pace consistent across all repeats.
This session works well for building speed endurance for 5K and 10K races and is also commonly included in half marathon and marathon training plans.
4. 3 × 1 mile / 400 m
Run 1 mile (1,600 m) at a hard but controlled pace, then 400 m at an easy jog. Complete 3 repetitions.
These intervals are simple to do on a standard track—four fast laps followed by one easy lap—and it’s easier to control your pace even if you’re not using a GPS watch.
Set the pace based on your 10K race pace, or aim for about 80–85% of your maximum heart rate.
This workout is also effective for developing speed endurance for 5K and 10K races.
5. 2 × 2 miles / 4 minutes
Run 2 miles (or 3 km) at a steady, fast pace, then jog easily for 4 minutes. Complete 2 repetitions.
The fast segments should be slightly quicker than your half marathon race pace. You can also use heart rate as a guide, keeping it around 75–85% of your maximum. Focus on even pacing so your speed stays consistent throughout the entire interval.
This session requires some experience. If you’re new to running, it may feel too demanding, so start with the easier workouts listed above and build up gradually.
For more advanced runners, this type of interval is effective for preparing for 5K and 10K races as well as longer distances.
Interval training for running: FAQ
Can beginners do interval training?
Yes, but only after building a base of consistent, easy running for about three to six months. Start with short sessions and limit interval workouts to once per week.
How often should you do interval training?
Most runners should do one to two interval sessions per week. This allows enough time for recovery between hard workouts while still providing a strong speed and endurance stimulus.
How long should an interval workout be?
Including the warm-up and cool-down, most interval sessions take about 45 to 75 minutes. The main set typically lasts 15 to 30 minutes, depending on your experience and the length of the intervals.
Should intervals be based on time or distance?
Both methods work. Distance-based intervals are ideal on a track, where pacing is easier to control. Time-based intervals are more practical on the road or trail and help keep the speed consistent regardless of terrain or GPS accuracy.
What pace should interval workouts be run at?
The pace depends on the goal of the session. Short speed intervals are usually run faster than 5K pace, VO₂ max intervals around 5K pace, and longer intervals closer to 10K or half marathon pace.
Related: 10 Steps to Run Your Fastest 10K Ever
Interval training is a key part of preparing for races and improving overall fitness, but it works best alongside other types of running—long runs, tempo sessions, and easy aerobic mileage.
To bring all these elements together, follow a structured training plan that reflects your goal and current fitness level while balancing different types of workouts. And whenever you include high-intensity sessions, make sure you’re properly warmed up, recovered, and ready for the workout.
