What Is Interval Training And Why Should You Do It?
Starting out as a runner can feel a bit daunting. Maybe you’re wondering how to build up your stamina or how to make your runs a little more exciting so that you don’t lose motivation. That’s where interval training comes in.
Interval training is a beginner-friendly method that alternates between short bursts of effort and recovery, helping you improve your fitness, build your stamina, and see progress faster than you might expect.
Ready to discover how interval training works and why it’s so effective? This article will give you the lowdown.
Let’s get started!
What is interval training?
We’ve touched on this briefly, but let’s make the definition as clear as possible.
- Interval training is a type of workout that alternates between periods of higher-intensity effort and lower-intensity recovery. In running terms, that might mean jogging or walking for a set amount of time, then speeding up to a more challenging pace for a short burst, before easing off again. The idea is to repeat this cycle several times during your workout.
For beginners, this approach is especially helpful. Rather than pushing yourself to run at a steady pace for as long as possible, interval training gives you built-in breaks and helps you to improve your stamina over time. It’s also incredibly flexible – you can adapt it to your fitness level, whether that’s alternating between walking and jogging or between jogging and sprinting.
Think of it as the “work smarter, not harder” strategy for running. It allows you to get fitter and faster without feeling overwhelmed or frustrated – all while keeping your workouts fun and varied.
Benefits of interval training
Interval training offers a range of benefits that make it especially appealing for beginner runners. Here’s why it’s worth a try:
Builds stamina gradually
Instead of diving into long, continuous runs, interval training lets you alternate effort and recovery. This helps your body adapt to running over time, improving your endurance without overexertion.
Boosts fitness faster
By mixing in short bursts of higher-intensity effort, interval training challenges your cardiovascular system in ways that steady runs don’t – as your heart rate increases that much more. This means you can improve your fitness faster than by running at a constant pace.
Discover more health benefits of running.
Keeps workouts manageable
For beginners, running non-stop can feel daunting. Interval training breaks your workout into smaller, more achievable segments, making it easier to stay motivated and finish your sessions strong and satisfied.
Prevents boredom
Let’s face it – running at the same pace for a long time can get repetitive and so, so boring. With interval training, the frequent changes in speed and intensity keep things interesting, making your runs more enjoyable – and curbing your urge to give up!
Burns more calories
The bursts of higher-intensity effort during interval training rev up your metabolism, helping you burn more calories during and after your workout. For those looking to lose weight or tone up, it’s an efficient way to get results.
Find out more about how running helps you lose weight.
How to get started with interval training
Starting interval training as a beginner is easier than you might think! Here’s a step-by-step guide to help you ease into it:
Warm up first
Begin with a 5-10 minute warm-up, such as brisk walking or light jogging, combined with some dynamic stretches like leg swings, high knees, and gentle lunges. This prepares your muscles and gets your heart rate up gradually, reducing the risk of injury.
Choose your intervals
Start with short, manageable bursts. For example, try running for 30 seconds at a slightly challenging pace, followed by 1-2 minutes of walking or slow jogging to recover. Repeat this cycle for 15-20 minutes.
Set a time or distance goal
If you prefer structure, use a timer or pick landmarks (like lampposts or trees) to mark your effort and recovery intervals. For example, run to one lamppost, walk to the next, and repeat.
Listen to your body
It’s normal to feel a bit out of breath during the higher-intensity intervals, but you shouldn’t feel completely exhausted. Adjust your speed or recovery time to match your fitness level.
Cool down and stretch
End your interval training session with 5-10 minutes of walking or slow jogging to help your body recover. Follow this with gentle stretches to improve flexibility and prevent soreness.
Stay consistent
Incorporate interval training into your routine once or twice a week, alongside easier runs or rest days. Over time, as you get fitter, you can gradually increase the intensity or duration of your intervals.
Discover the most common running mistakes beginners make – and how to avoid them.
Examples of interval training workouts
Here are a few simple interval training ideas to help you get started:
- Walk-run intervals – Alternate between one minute of running and two minutes of walking – or 500 metres or running and 500 metres of walking. Repeat for 20-30 minutes.
- Timed intervals – Run at a challenging pace for 30 seconds, followed by one minute of walking or slow jogging. Repeat for 15-20 minutes.
- Hill repeats – Find a gentle hill, run uphill for 20-30 seconds, then walk back down to recover. Repeat five to eight times.
- Distance-based intervals – Pick a landmark, such as a tree or a lamppost, run to it, then walk to the next one. Continue for 20-30 minutes.
- Pyramid intervals – Run for 30 seconds, walk for 30 seconds. Then run for one minute, walk for one minute. Increase the running intervals up to two minutes, then work your way back down.
How long should intervals be?
The length of your intervals depends on your fitness level and goals. But for beginners, shorter intervals are best. A good starting point is 20-30 seconds of running or jogging at a challenging but manageable pace, then one to two minutes of walking or slow jogging to catch your breath and prepare for the next effort.
As your fitness improves, you can gradually increase the length of your running intervals or shorten your recovery time. The key is to find a balance that pushes you slightly out of your comfort zone without feeling overwhelming.
Ready to get started?
We hope this guide has inspired you to give interval training a go! It’s not just a great way to improve your fitness – it’s also a fun and flexible approach to running that keeps things fresh and engaging. Remember, the key is to start small, listen to your body, and celebrate every step forward, no matter how big or small.
To make your interval training even more exciting, try FunRun, the beginner-friendly running app that’s all about making running enjoyable. With FunRun, you can choose from a wide range of adventures and challenges that support your interval workouts, keeping you motivated and enthusiastic for every run.
