Interval Running: How to Include It in Your Training and Speed Up Your Performance

Running isn't just about endless miles at the same pace. If you want to be faster, more explosive and more efficient , interval training is one of the most effective tools. Whether you're preparing for a race or just want to improve your fitness , intervals belong in your running plan. What is it, how to do it and why does it hurt but work? Let's take a look at:

• What is interval running training and how does it work?

• How it affects the body and metabolism

• What benefits does it bring for performance and health?

• How to start with intervals and how to run them correctly

• What types of intervals are there and what to watch out for

What is interval running training?

Interval training is a form of running where you alternate high intensity with periods of rest or easy running. You can do it on a track, in the park, or even on a treadmill – the key is to work with time, distance , and intensity . This allows you to precisely control your workload and track your progress .

Typical example : 6 x 400 meters fast with 1-2 minutes of easy trot between sections. The goal is to get into a higher heart rate zone for a short time , activate anaerobic metabolism and teach the body to work more efficiently even under heavy load ¹ .

What happens in the body during interval running?

During a typical endurance run, the body works mostly aerobically – in the presence of oxygen. Energy is generated by the slow but efficient burning of fats and carbohydrates. However, as you increase the intensity and the body is unable to supply enough oxygen, anaerobic metabolism kicks in – a faster but less efficient pathway that primarily uses glucose ² .

During short, fast bursts , lactate production increases, which is a natural byproduct of anaerobic combustion. If the intensity is too high or lasts too long, the body cannot break down lactate → muscle acidification occurs and performance decreases.

But by doing intervals over a long period of time , you increase your lactate threshold —the point at which your body can still process lactate effectively . This allows you to run faster and longer without burning out. ³

Why include intervals in your training?

Intervals will help you:

• Accelerate – improves maximum speed and ability to maintain it

• Increase VO₂ max – the body's capacity to use oxygen during exercise

• Increase your lactate threshold – you can last longer without muscle acidification

• Improve running economy – the body learns to run more efficiently

• Accelerate regeneration – the body gets used to demanding conditions and recovers faster

In addition, at higher intensity, there is a greater energy expenditure , which continues even after training due to the so-called EPOC effect - i.e. increased oxygen consumption after exercise (afterburn effect) ⁴ .

How to start interval training?

If you are a beginner, include intervals no more than once a week. 4-6 sections of 200-400 m with adequate rest are enough. First, do a proper warm-up , and don't forget to jog and stretch after you finish.

For advanced runners, training can be more varied - longer stretches (800 m to 1 km), different types of pauses (active trot vs. complete rest), or so-called pyramid training (e.g. 200–400–600–800–600–400–200 m).

How do you know if you are running correctly?

You can tell when you're doing a good interval by the feel – in the fast phase you're " on edge ", you can't talk comfortably, your breathing is getting faster , but you're still in control . You're getting above your anaerobic threshold , but not to the point of complete exhaustion . Then try to consciously recover during your breaks – a light jog or walk will allow you to perform consistently across all reps ² .

Interval types

You can combine intervals according to your goal - shorter intervals are suitable for speed, medium intervals for race pace, and longer intervals for endurance.

Common mistakes and what to watch out for

• Excessive speed – sprinting instead of a controlled pace

• Short break – the body doesn't have time to recover, quality suffers

• Frequent repetition – risk of overtraining and injury

• Without warming up and cooling down – risk of muscle problems

Well-structured interval training will improve your performance, but it will also teach you to better perceive your body, work with energy, and most importantly - run wisely ³ .

Summary: Why is it worth running intervals?

• You will speed up.
• You will last longer.
• You will teach your body to work more efficiently.
• You will improve your health, fitness and self-confidence.

Interval running isn't just about pain. It's about progress . And even if your legs and lungs burn after a stretch, the result is worth it. Just a few weeks and you'll see that you'll improve not only on your stopwatch, but especially in how you feel about running.

Expert resources:

1. Daniels, J. (2013). Daniels' Running Formula . Human Kinetics, pp. 124–135.
2. Pate, RR, & Kriska, A. (1984). "Physiological Basis of the Interval Training Method." Exercise and Sport Sciences Reviews , 12, pp. 45–77.
3. Noakes, T. (2003). The Lore of Running . Human Kinetics, pp. 421–432.
4. Bompa, T., & Haff, G. (2009). Periodization: Theory and Methodology of Training . Human Kinetics, pp. 212–214.