Everything you need to know about interval running

Running is an example of a physical activity that alternates brief, high-intensity exercises with shorter, lower-intensity workouts. When a person is running at the top of their capacity, they are actually switching between low-speed running and extremely fast running.

The body’s anaerobic and aerobic systems are activated during this form of exercise. Even after the workout is complete, the metabolism remains accelerated and continues to function at a high rate. Alternating between fast and slow running techniques boosts oxygen intake and encourages muscle growth. Today, we’ll go over what interval training entails, how long it should last, and how much recovery should be given between segments.


An interval is a series of brief, intensive efforts followed by a slow jog for the same amount of time or a little longer as a recovery period. Running fast intervals should be done with a lot of effort put into your breathing. Then it’s time to start a slow jog run. It is possible to run the following interval at the same steady pace if the easy jog is managed well. The body recovers throughout the “rest” periods.

The ideal time for each set during the interval session is between three and five minutes, according to specialists. Lactic acid is more concentrated in the blood when the intervals are longer. As a result, the running becomes too slow, making it impossible to reach the workout’s predetermined objectives.

However, making modest adjustments to the interval lengths makes the workout more interesting. As a result, the activity is more diverse and has a lower psychological intensity.


Running intensity is even more crucial in interval training than running time. Speed and intensity must be distinguished from one another. Running on a slope, against the wind, or at a high altitude does not call for a faster speed in mild conditions. In these circumstances, intensity makes up for speed.

There is no increased aerobic loading while running too quickly. The strain brought on by shorter intervals is due to the slower recovery period, not the faster speed. You might reduce your recovery time if, for instance, you discover that 400-meter intervals at a very moderate pace are too simple for you. Spice the distance or rest period to change up the workout. Before increasing your intensity, be certain that you have reached a new level of fitness.


Interval training recovery periods should be roughly equal to the time you spent in the previous set. For instance, you should allow up to four minutes between each interval if you run 1200 meter distance for four minutes.

In between the sessions, active recovery is recommended (light running or jogging). Running at a low intensity helps the body use up lactic acid. This enables the body to recuperate and permits the runner to finish the following interval training session. Additionally, jogging maintains the muscles loose and flexible, which is beneficial for getting ready for the next challenging activity.

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