Runners of MFP - Interval Running Help

letspushthingsforward

Interval running - does anyone incorporate this into their running regimes, and if so, how and to what effect?

I have just started running again, and I mix up the distance, terrain and routes, but never I've never experimented with intervals.

tiny_clanger

I do a bit of fartlek and hill repeats. I've found it really improves my breathing and endurance. I try to make it fun, picking a landmark to sprint to, then jogging on, then another sprint. I don't do a particular regimen or enforce it to the minute, but it's a bit different and a bit of fun.

Azdak

If you are just starting, I wouldn't be overly regimented about it. Once or twice a week, throw in a few 1 min surges during the run where you increase speed to a challenging pace (not all out). This will help increase endurance, speed, and overall conditioning. A little farther down the road, you can consider adding more structured interval workouts 1-2 times per week. By then you can develop more specific goals and then find any number of workouts on the Internet to help meet them.

juliet3455

@letspushthingsforward If you go to this Monthly Runners Challenge group you may find a few references to your question.

Try posting a link to your question in this Running Group

There are a lot of great runners willing to help out.

filovirus76

I think interval training can be good for all types of runners, whether competitive, recreational, or running to loose weight. It depends on your goal on what types of intervals to do. Even C25K is, in essence, an interval program to get a person from walking to running.

Try once a week to run a little harder for 1 min, recover for 4 for the middle 20 minutes of a run. That's 4 repeats. The next week, maybe do 3 minutes a little harder and 7 min recovery for 3 repeats. It would be tough to make a program for you without knowing your history or goals.

blues4miles

The advice I've heard is no more than 10% of your total weekly mileage at a sprinting pace. Try to keep the majority of your runs at an easy pace, and some can be tempo pace.