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Previously, I would be out of breath after running for 5 minutes.

Now, I can easily run for 50 minutes.

Want to challenge yourself further in the future?

Then you must understand the secrets of interval running!

Runners know that to build endurance for middle and long-distance running, one must progress gradually. Start with aerobic jogging combined with basic strength training to build the stamina needed to complete a race safely. But running enthusiasts love to keep pushing their limits! Finishing a race is just the initial goal; next, they aim for better performance. If you're also striving to be faster and stronger, you must include interval running in your training plan to achieve your best speed!

What is interval running?

As the name suggests, interval running involves running with intervals of rest. But if you can run continuously, why run and stop intermittently?

Simply put, it's because your current fitness level (A) cannot reach the intensity of your goal (B). Maintaining the intensity of B for the entire run is currently unachievable, so by alternating between sprints and rest, you repeatedly stimulate your body to adapt to the target intensity. Proper rest not only prevents injuries but also allows for sufficient training volume, gradually increasing your fitness level.

For example, maintaining intensity B might allow you to run continuously for 20 minutes, but with 800 meters × 15 sets of training, sprinting for 3 minutes each set, the total load reaches 45 minutes, resulting in better training effects.

When is the best time to run?

Although interval running is effective, it should not be rushed. Due to its high intensity, without a good fitness foundation, it's easy to get injured and lose the benefits of training. Therefore, start by building a solid foundation through aerobic jogging and strength training to develop stability in your movements. Once you enter the strengthening phase, incorporate interval training and adjust the intensity based on your race goals to avoid meaningless sprints.

It's not about running faster; it's about targeting your goals!

To effectively improve your middle and long-distance running stamina and reduce injury risk, you need to use different interval training based on your race goals. Here are two useful training modes for everyone to try (examples are provided after the table)!

Maximum oxygen uptake interval training

Assuming a total weekly training volume of 100 kilometers, the interval training volume should not exceed 8%, which equals 8 kilometers or 800 meters × 10 sets. If the target pace for 5 kilometers is 4 minutes per kilometer, then each 800-meter set should be run in 3 minutes. The rest time for each set is half or one-third of the pace, so rest should not exceed 1.5 minutes. This means after sprinting for 3 minutes, rest for 1.5 minutes before starting the next set, repeating for 10 sets.

Lactate threshold interval training

Assuming a total weekly training volume of 100 kilometers, the interval training volume should not exceed 10%, which equals 10 kilometers or 3 kilometers × 3 sets. If the target pace for 10 kilometers is 5 minutes per kilometer, then each 3-kilometer set should be completed in 15 minutes. The rest time for each set is within 3 minutes and can be adjusted based on individual conditions (shorten rest time as the race approaches), repeating for 3 sets.

To improve in middle and long-distance running, besides enhancing fitness and increasing intensity, you also need to develop lactate metabolism and pacing sense. If you try to do both simultaneously, your body will be overwhelmed. Therefore, in the strengthening phase, focus on improving fitness and maximum oxygen uptake with a small amount of lactate metabolism. In the peak phase, target lactate threshold metabolism and include pacing training to achieve better performance!

A friendly reminder! Be cautious with interval running and avoid overtraining.

Strengthening phase:

Maximum oxygen uptake running; Peak phase: Lactate threshold running. Follow the training schedule according to the phase and avoid starting high-intensity training too early, as it can lead to overtraining. Plan your training schedule by working backward from the race date, first building a solid fitness foundation and gradually progressing to peak fitness by race time. Avoid adding extra training volume, as overloading can cause excessive physical and mental stress, negatively affecting other weekly training sessions and leading to overtraining, burnout, and fatigue.

Process is crucial

A complete exercise process is essential, especially for high-intensity interval running. Every step is important:

1. Thorough warm-up: Jogging + dynamic stretching (extend warm-up time in winter).

2. Interval running: Gradually increase pace, starting conservatively in the first few sets and running more smoothly in the later sets.

3. Cool down: Slow jogging + stretching (put on a jacket quickly in cold weather to stay warm).

4. Ice pack: Reduce muscle inflammation (avoid heat packs).

Original title:The Most Comprehensive Guide to Interval Running in History