Training: running interval chart

It’s simple: run / rest / repeat…

Training intervals in running can be the secret to a remarkable improvement in your performance level. In the world of athletics – specifically in the field of running, or in Spanish, correr in its various forms – intervals are races repeated at a set distance and pace, with a short rest between them. In other words: run, rest, repeat. This training method is also known as training phases or “interval running” or “interval racing.”

It is practiced on a flat, stable road or dirt track, without obstacles, and is usually a very common training method among both speed and long-distance runners, although there are also athletes who do intervals for trail running – running on trails – which involves running through mountains, climbing, crossing rivers, or descending steep slopes. The truth is that speed intervals are to running what flowers are to a garden. Essential if you want to improve your athletic performance and endurance.

Distances can vary: from a very common minimum of 100 meters to whatever each athlete considers. Regarding the pace set for each repetition, it also depends on each person’s preferences and goals. Running intervals are a fairly flexible training discipline that each athlete performs according to their own demands. Is running your favorite training method? Whether you are a professional or amateur athlete, or you run simply to stay in good shape and health, this article will be very useful to you, thanks to the explanations and advice of Juan Pedro Mora, experienced runner and ambassador of SIZEN, with whom you have a more than good example of interval running training.

Benefits of running intervals

Doing running intervals, also known as interval running, offers many benefits. And if you are a beginner at running, don’t worry because this is an excellent way to start running even for you. In fact, your body will find it easier to get used to the effort and adapt through intervals of certain distance and intensity, rather than going out for very long distances without stopping for the first time. Leave that for long-distance runners, who are used to a more exhaustive type of training. Often, when you lack experience, the first day of training is enough to make you give up before seeing any progress. Take note of the main benefits of running intervals:

optimizes the use of oxygen more and better
at rest, lower heart rate and blood pressure
reduce risk factors in cardiovascular diseases
results as good as when you train with a single longer run
are excellent for burning fat, losing weight, and staying in shape
increases muscle mass by alternating aerobic and anaerobic exercise
increases insulin sensitivity, benefiting even people with diabetes
reduces the risk of osteoporosis as bones gain strength/density
reduces the risk of injuries associated with long-distance/endurance training
the body adapts to short runs, gaining endurance without getting so exhausted
increases the lactic threshold (as you get more trained, the moment when the body starts to feel fatigue is delayed)

Running intervals: the best of aerobic and anaerobic exercise

Juan Pedro Mora, like any athlete, knows a lot about this. He himself explains well what each one is and gives you some examples. Short, intense runs provide the benefits of both aerobic and anaerobic exercise. In the case of running intervals, both systems are combined.

Aerobic Exercise

Aerobic exercise – with air – is low to moderate intensity but prolonged in time. To get energy, your body burns fat and carbohydrates. For this, it uses a large amount of oxygen and a lot of effort from your cardiovascular system. It’s ideal if you need to lose weight and increase your body’s endurance capacity. Some examples of aerobic exercise: running, cycling, swimming, brisk walking, jumping rope, step exercises…

Anaerobic Exercise

Anaerobic exercise – without air – is intense but short in duration. It requires less oxygen because energy is obtained more directly from other biological substances stored in the muscles. One of the most important is glucose. Your body uses it as an energy source in a process called glycolysis, which produces lactic acid, responsible for muscle fatigue and soreness. It’s the price, so to speak, for hardly using any oxygen. You can reduce its impact by drinking a glass of water every 20 minutes and doing stretches or massages after exercise. This is where I use Compression Therapy SIZEN, ideal for getting my legs ready before the next challenge. Some examples of anaerobic exercise: weightlifting, short sprints, push-ups, squats… All these exercises are ideal if you want to achieve good muscle tone and strengthen both your muscles and bones.

Precautions when doing running intervals

As with any other intense physical exercise, you should take certain precautions when doing running intervals. Especially if you’ve never practiced sports or if you’ve been sedentary for too long. Interval training, short but intense, is a significant effort for your lungs, heart, and muscles, especially those in your legs. These are the best tips Juan Pedro Mora can give you if you want to include running interval training in your sports routine:

Assess your current physical condition. Ask your doctor for a general check-up to know what intensity your body can handle in the first sessions.
Also talk to a sports coach. If you don’t know anyone personally, check out social media or YouTube channels of personal trainers.
Do warm-up exercises before you start running. Jog a little, do some stretches.
Maintain constant hydration. Don’t overdrink water. A glass every 20 minutes keeps your metabolism hydrated and functioning well. It also helps burn calories.
Train on a flat, stable surface without obstacles that could cause injury.
Start moderately. Run for about 2-3 minutes and then walk for the same amount of time. Do this for a while until you feel your metabolism is activated and ready for a bigger challenge.
Keep the pace. Intervals are repetitions that should follow each other with a certain rhythm and intensity for this training to work well.

Get your body used to intervals!

Who is it recommended for?

Running interval training is recommended for anyone who wants to keep improving their performance, both in competition and outside of it. For those who compete, good running interval training will help you beat your personal best. And if you’ve been running for a short time and your sessions don’t reach 60 minutes of continuous running, the advice is to wait a bit before fully diving into this type of training. Running interval training is no joke, and your body needs to be minimally adapted to the effort running requires. So don’t try to run more than you should, literally, and save the longer running intervals for a little later. If you’re not sure how to start, you’ll find several interesting videos online about running interval training for beginners.

DISTANCE, REST, PACE. The keys to running intervals

Distance of running intervals

You are probably wondering now what a running intervals table might look like and how intervals are done to make training as effective as possible. To start, let’s divide intervals into three categories: short, intermediate, and long. Short distances could be between 100 and 400 meters. With these intervals, you will improve your anaerobic power. This means you will increase your ability to perform intense exercise for a short period, enhancing your muscles, endurance, and speed.

If you have been training with short distances for a while, you can move on to intermediate distances between 500 and 2,000 meters. At this point, you are working on your aerobic power, which is the ability to perform physical activities for a long time while minimizing fatigue, but also anaerobic power.

And if you already have more experience, you can dare to run longer distances exceeding 2,000 meters. In fact, for runners who have been training with this method for a long time, running 5,000 or 10,000 meters is common. At this point, we can talk about a high-level aerobic capacity, typical of long-distance runners used to running intervals for 10 km or more. This type of training is very popular among marathoners. A marathon, or even a half marathon, requires the runner to maintain a good pace and speed for a prolonged time. Therefore, improving performance is a constant in their training.

Rest is vital!

Rest between running intervals

The rest time between running intervals will vary depending on your goal, experience, and the distance of the intervals. Generally, rest periods are proportional to the running intervals. Short intervals? Short rests. Longer intervals? Longer rests as well. In any case, we are not talking about taking too much time because we don’t want the body to cool down at any point. For short intervals, we can stop for about 30 or 40 seconds, and for longer intervals, we might take a break for about 2 minutes.

Pace of running intervals

The shorter the distance of the intervals, the higher the speed will be, thus achieving the improvements mentioned above, and with longer distances we approach competition pace or even a bit faster. If you find it hard to keep up the pace, a coach can be very helpful. Any fitness trainer knows perfectly how to set your pace, rest, and number of repetitions based on your goals, fitness level, etc. However, it is common that short intervals have a higher number of repetitions and long intervals fewer. As you can see, everything is quite proportional to the effort you put in. In running intervals, as in everything in life, balance is key.

How to train running intervals?

You can plan your running intervals in various ways. Depending on your physical condition and training level, we have already explained that there are short, intermediate, or long intervals. Or you can alternate all of them. Two examples of running interval training plans that can work very well for you:

10×400 R:45’’ This means doing 10 sets of 400 meters distance, with 45 seconds of recovery between them.
8×400 R:45’’ + 1×1,000 This means doing 8 sets of 400 meters distance, recovering about 45 seconds between them, and finishing with a single 1,000-meter set.

My personal recommendations

It’s important to warm up before training running intervals!

Never skip the warm-up before training with running intervals. Many injuries happen because, due to lack of experience, people don’t realize how important it is to warm up before running intervals. In fact, warming up beforehand is advisable in any sport.
If you don’t have much experience, you won’t have much endurance either. Be patient and start with this training just one day a week. A good start can be one day a week of short intervals and intermediate intervals another day the following week. Over time, you will notice how your body gains endurance.
After an intense running interval training, the best thing is to let your body recover well from the effort the next day.
That rest day, I dedicate to my muscle recovery and for that I use the compression therapy machine SIZEN 6+ for about 30 minutes, selecting program 3. The next day, I can resume my training with my legs more relaxed and ready to face another interval session. The compression therapy massage pampers my lymphatic system and also my muscles, reducing the feeling of fatigue and heaviness that an intense training session can cause. The compression therapy boots They have undoubtedly become my great allies when it comes to recovering my legs both after a competition and between training sessions.
Of course, and as always advised to anyone who wants to stay in good shape, watch your diet, drink plenty of water, and sleep well.

Juan Pedro Mora is a Popular Runner and ambassador of SIZEN.