Improve Your Running with Intervals Workouts
I often get the casual runner asking me for running workout ideas aside from just running more miles. “Are there other running workouts I can do?” Upon which I reply, “Why yes, doing intervals is a great way to change things up”. I have suggested a simple yet specific interval workout many times, but they rarely take me up on it. So this blog is my attempt to convince you to run intervals. I don't blame them for not wanting to do intervals instead of a regular run for distance. Even if I give them a simple interval workout, it’s a hard concept to mentally grasp. Instead of just going out and running 3 miles, they now have to find a location where they can do intervals and then consider the distance, time, effort, rest time, and number of reps. Like how fast do I run them? How long do I rest for? How many reps or sets? In reality, your run doesn’t have to be very complicated to satisfy all these variables. I’ve put together some simple interval workouts, but first, why should you run intervals?
Why intervals?
Focus on running form.
Intervals are run at a faster pace and a shorter distance than your steady-state runs. Which means you need to be conscious of your running technique to be able to run at a faster pace. Simple cues can help you focus on maintaining good running form:
“Strong abs”
“Push through your butt”
“Lift your knees”
“Use your arms”
“Run tall”
These are fairly general cues when thinking about improving your running technique. For the average person, I would not get any more detailed than simple cues. Even higher-level coaches keep it simple when yelling out to their athletes while running. Saving the detailed work for drills during practice.
This allows you to focus on your running form for a shorter period, then rest allowing you to do it repeatedly. Better technique also means fewer injuries.
Joggers, not SLOGGERS.
People often think in miles (or kilometers) as a measure of their improvement when running. When too much emphasis is put on mileage, they often slog through extra miles using sub-par form just to hit a certain mile mark. I believe this is part of why the average runner gets injured so frequently. It’s better to run 3 miles with good technique than 5 miles and slogging through the last 2 with bad technique because of fatigue. I find running intervals allows you to work on your form which pays off on your longer runs to be able to run further without the strain of slogging. I understand if you have a race to prepare for you have to build up your mileage to handle the race distance. Hopefully, this is done over enough time to allow your body to adapt to the higher mileage.
“Speed” work
I put speed in quotations because we are not out to run as fast as possible, but to simply run faster than your normal pace. Training at a faster pace will in time allow you to run faster on your longer runs.
Variation
It keeps your mind and body from getting bored. The more we do something, the easier it gets, which is good. When it comes to exercise the more we do something the less effective it becomes in improving your fitness. Essentially intervals will make you more fit because you are not used to them.
Get fit, using varied energy systems.
Intervals enable you to challenge yourself more, target different aspects of your endurance, and incorporate anaerobic training. Most intervals that everyday runners perform are primarily aerobic, focusing on what we refer to as aerobic capacity. This capacity reflects the body's overall ability to utilize oxygen. Even if you do very hard intervals they are probably working what we call aerobic power (in the track world that is). Or near maximal aerobic effort. Think of running a near all-out mile, rest, then another mile, rest, then another mile. Sounds hard right? Yeah, very much so.
During these intervals, we will get some anaerobic work because of the higher energy output. For our mile repeats, we will eventually cross over into anaerobic energy needs during the near-maximal rep. The amount of aerobic versus anaerobic work depends on the interval workout and the person running it.
Interval workouts for the everyday runner
Set all the details and background information aside and let’s look at some good interval workouts for the average runner. My picks for beginners are in orange because they are simple yet effective.
On a football or soccer field:
10 reps of 100 yards (or meters) with 30” rests. OR go at the start of each minute.
8 reps of run down and back, rest 1’. OR go at the start of every other minute.
5 reps around the field, rest 1’. OR go at the start of every other minute.
On the track (so many options!):
6x200, 1’ rest or slow jog 100m.
5x300, 1.5’ rest or slow jog 200m.
4x400, 2’ rest or slow jog/walk 200m.
4x800, 4’ rest or slow jog/walk 400m.
4 laps of running the straights, and jogging the curve.
Any of these can be adjusted, with more rest which means faster running.
On the road or trail:
Pick two objects to run between. Do 5-10 depending on distance.
Various speeds:
Pick an object like a tree, stop sign, or building.
Run faster to it.
Then jog to the next random object picked.
Repeat as many times as you like.
This shouldn’t be exact. In fact, the beauty of this run is that you get to run as fast or slow as you like at random times. These are called Fartlek runs.
There are so many benefits to running intervals like improving technique and posture, increasing speed, working at a higher level of aerobic work, and getting into some anaerobic work. It also helps break up the monotony of running mile after mile at a steady pace. If you are a runner, PLEASE try it out!