Interval Training for Runners: How to Get Faster

Why interval training?

If you want to become a faster runner, there's one type of workout that delivers more results than any other: intervals.

Interval training means alternating between periods of high intensity and rest. It sounds simple, and it is – but the effect is enormous. Research shows that interval training improves your oxygen uptake capacity (VO2max) faster than any other form of training.

The best part? You only need to do intervals once a week to see results.

---

What happens in your body during intervals?

When you run fast for short periods, your body is forced to adapt:

• Your heart gets stronger and pumps more blood per beat
• Your muscles become more efficient at using oxygen
• Your anaerobic threshold rises – you can run faster for longer
• Your running economy improves – you use less energy at the same pace

These adaptations don't happen during easy runs. They require you to push outside your comfort zone, even if just for short periods.

---

Three types of intervals

Short intervals (200-400 meters)

Fast, explosive intervals that build speed and running strength.

Sample workout:

• Warm-up: 10 min easy jogging
• 8 x 200 meters fast (near sprint) with 200 meters walking between
• Cool-down: 10 min easy jogging

Good for: All levels, especially if you want to improve your finishing kick.

Medium intervals (600-1000 meters)

The classic interval length. Balance between speed and endurance.

Sample workout:

• Warm-up: 15 min jogging + dynamic stretching
• 5 x 800 meters at high tempo with 90 sec rest
• Cool-down: 10-15 min easy jogging

Good for: Runners training for 5K-10K.

Long intervals (1200-2000 meters)

Builds endurance at high tempo. Essential for half marathon and marathon.

Sample workout:

• Warm-up: 15 min jogging
• 4 x 1600 meters at half marathon pace with 2 min rest
• Cool-down: 10 min easy jogging

Good for: Runners training for longer distances.

---

Common mistakes to avoid

1. Skipping the warm-up

Cold muscles + high tempo = injury risk. Always take at least 10 minutes to warm up.

2. Doing too many interval sessions

One interval session per week is enough. The rest should be easy distance runs and long runs.

3. Not resting enough between intervals

The rest is part of the training. Don't rush through it.

4. Running too fast

Intervals should be challenging but controlled. You should be able to maintain the same pace throughout.

---

How often should I do intervals?

For most runners, once a week is optimal. A typical training week might look like this:

This structure gives you a good balance between intensity and recovery.

---

Intervals in your VRAPIDA plan

When you train with VRAPIDA, you get interval workouts adapted to your level and goal. The app automatically varies between short, medium, and long intervals depending on where you are in your training period.

You don't need to plan yourself – we give you the right workout at the right time. And if the intervals feel too tough or too easy, we adjust the next workout based on your feedback.

---

Summary

Interval training is the most effective tool for becoming a faster runner. With just one session per week, you can:

• Improve your oxygen uptake capacity
• Raise your anaerobic threshold
• Run faster at all distances

Start simple, be consistent, and let your body adapt. The results will come.