Interval training – Intervals for running

When it comes to intervals, there are many different variations to choose from. You can either run fast for a set amount of time before slowing down, or you can choose to run a certain distance at a faster pace before slowing down.

Remember to warm up before your intervals by jogging at a leisurely pace for 10-15 minutes to get your blood circulation going and prepare your body for the session. After you finish your intervals, wind down with a light jog and stretch.

Ladder - An example is running intervals as a ladder, it first involves a longer distance and then gradually decreases:

Run 1400, 1200, 1000, 800, and 600 m with 2 minutes rest between each distance. Challenge yourself and try to increase your speed when you get to the slightly shorter distances.

Pyramid – Pyramid intervals means that you run a distance or for a certain time starting with the shorter one, then increasing between each interval and when you reach the top of the pyramid you step back down. That is, for example, like this:

1-2-3-4-3-2-1 minute, with an active rest of walking or light jogging lasting half the time of the previous interval. Try to pick up the pace especially during the shorter intervals to challenge yourself and pick up the quickness of your running stride.

Threshold Intervals – Threshold intervals mean that you run at your highest possible speed when running longer distances. You do this a certain number of times during a set time, with active jogging rest between the intervals. You can find the threshold speed by starting from the lactic acid threshold, that is, so that you do not draw on lactic acid, usually between 85-90% of your maximum heart rate. The pace should be at a level where it feels a little hard but still doable for a longer period of time. Threshold intervals are effective for getting better at longer distances and being able to gradually "move forward" fatigue. For example, run:

3 x 12 min threshold speed with 3 min active rest with walking or jogging between the intervals.

Hill intervals - Running uphill requires both fitness, strength and will - as it is tough resistance - but it gives a really good effect! Find a good hill and run up and down as many times as you can manage or a predetermined number of sets or time. Run up and walk/jog down the hill.

Mix up your running routine and include both long and short intervals in your training schedule - it will be both more fun and you will get the best effect if you vary your running. A good tip is that if, for example, you run two interval sessions a week, let one of them be shorter intervals and one session be longer intervals or increasing intervals.

Short intervals help you improve your fitness, get faster and get good pressure in your running stride. The short intervals are also good for beginners to get started with running. Long intervals train your ability to maintain a faster speed for a longer period of time.

Below you will find some examples of both short and long intervals that you can run.

10x400m - rest 1 minute between each interval - preferably an active rest with walking. As you progress, you can take shorter breaks in between.

Another example of short intervals are so-called Tabata intervals:

Tabata involves 8 intervals consisting of 20 seconds of work and 10 seconds of rest. The sum of these intervals is four minutes. You exert yourself maximally for 20 seconds, rest for 10 seconds, and repeat this a total of eight times.

Short-short intervals mean short intervals with short rest, for example:

10 x 10 sec with 20 sec jogging rest. You run for 10 seconds at a high speed, after 10 seconds you slow down and jog for 20 seconds before increasing again and running close to maximum for 10 seconds. Rest 2 min between each set. Do 2-5 sets, depending on your level.

Long intervals mean that you run for a few minutes and then have a couple of minutes of active rest in between. The active rest means walking or light jogging, so that you are constantly moving.

6 x 4/2 minutes. Run 4 minutes, then run 2 minutes walking rest. Repeat 6 times.

6x1000 meters with an active rest with jogging of 1-1.5 minutes between each interval.