8 Interval Running Workouts to Increase Speed ​​— (2023)

If you want to improve yoursrunning speedthen interval training is for you.

In fact, athletes have used interval training (HIIT) for years to build cardiovascular strength, power, and explosive speed.

Interval running combines short, intense workouts at maximum capacity with recovery periods repeated during a single workout.

In today's post, I'm going to share five of my favorite intervals with you.workouts runincrease endurance and speed.

I'll also share with you the top speed work races to add to your schedule to take your career to the next level.

Core sessions include intervals, fartleks, tempo runs, andhillrepetitions

Sure, these workouts are by no means the most comprehensive list of speed workouts you can do, but they will definitely help you on your way to getting faster.

For these workouts to be efficient, get out of your comfort zone.

In other words, make sure you're pushing yourself and challenging your body as much as possible.

Use:Before we continue, remember that HIIT is very challenging.

As such, it's important to build up enough fitness (or get the green light from a board-certified practitioner) before embarking on the interval training circuit.

If you are a total novice runner, none of your workouts should be interval training.

Instead, focus on building your foundation, and you'll have what it takes to HIIT in a matter of months.

*Disclosure: This post may contain affiliate links at no additional cost to you. I only recommend products that I would use myself and all opinions expressed here are our own.

Interval running explained

Speedwork is a training methodology used by runners and athletes from all backgrounds and in different fields to improve their performanceinseam, leg rotation and stride efficiency, resulting in an overall improvement in running speed and training efficiency.

More specifically, sprint training for runners typically consists of multiple running workouts of a mile or less at a race pace or challenging pace, interspersed with light to moderate recovery rest.

These can be completed on the route (traditionalspeed trainings), treadmill or street (a steep hill is also an option).

By getting in a few speed training sessions each week, you'll improve your running performance, complete your race times, and make it easier to keep up with the competition on your next run (if that's one of your goals).

Some parameters are used to define speed work.

This includes (but is not limited to) the length of your intervals, the number of repetitions, your speed, your training pace, and how often you do them.

Classic examples of speedwork training include interval training, pace runs, andfartleksessions

5 interval running workouts for speed

Without further ado, here are the interval training runs you need to improve your speed and overall running performance.

Interval Training Running Training I: The basic interval running

If you've never tried interval training, start here.

Core training is great for newcomers as it helps them get their foot in the door without increasing the risk of injury or burnout.

Interval style runs are the most basic form of speed training there is. They essentially consist of faster workouts that alternate fast and slow segments for specific distances, and are often performed on a high school track or stadium.

A typical interval training consists of two main parts.

First, they have a fast segment known as a replay.

The repetition is performed over a specified distance at a target speed or pace.

Typical interval training consists of short repetitions lasting no longer than 100 to 400 meters or longer distances lasting between 800 and 2,000 meters.

Then the rapid tension is followed by a brief recovery.

This can be brief, just 30 to 60 seconds, or equal to the time or distance of the rep.

For example, a typical interval workout might include five repetitions of 800m each, followed by 400m rest periods.

Or 8 reps of 400m with a 200m recovery run.

The advantages

Research shows that alternating between high-intensity intervals and recovery increases VO 2 max, which increases your body's ability to use oxygen, leading to greater fitness and better athletic performance.

In addition, the study also shows that you may continue to burn calories at a higher rate long after your sprint workout is complete.

This is called EPOC, or excess post-exercise oxygen consumption.

warm up well

The warm-up sets the tone for your next speed workout.

A good warm-up raises your body temperature, increases blood flow to your muscles, and mentally prepares you to run fast.

So make sure you do it right.

Otherwise, you risk injury, premature fatigue and even burnout.

And you don't want that.

here's howHeatingGUT:

First,go, then jog slowly for five to ten minutes.

Next, perform a series of dynamic stretching and mobility exercises.

These include Quad Pulls, Heel Walks, Butt Kicks, Scorpions, Caterpillars, Lunges,and high knees. The more the better.

You can do some of these toospeed exercises.

Then take four to six steps.

These are quick accelerations that typically last 20 to 30 seconds when running at near 100 percent speed.

The typical distance for striders is about 160 to 220 yards.

Rest fully between each set.

Perform these steps on a flat, smooth surface.


If you're just starting out, you can start your interval running foray with a sprint of six to eight 200 meters at a time.5KTempo or a little faster, easy to recover every 200m in between.

trial training

To continue with your next (or first) interval running session:

  • Start with a decent 15-minute dynamic warm-up.
  • Run at interval pace, about 85 to 95 percent of top speed, for one minute.
  • Jog for a two-minute recovery break.
  • Repeat the on and off pattern four to six times.
  • Jog for five minutescooling down, then stretch.

That's all.

There's nothing easier than that.

You just have to show up and get the job done.


Interval training sessions are performed between 85 and 98 percent of maximum heart rate, depending on distance, fitness level and training goals.

For example, short intervals are completed at a slightly faster pace than a 5k race, with relatively longer recovery periods, typically 2-3 times the rep time.

Longer intervals are typically done at a race pace of around 5K, with recovery sessions equal to or slightly less than the fast ramp time.

But in general, as long as you're running faster than your target pace, you're on the right track.

Additional Resource: Here's your guide to theYasso 800 training

Interval Running Training II - Fartlek's Bursts

Fartlek, which means speed game in Swedish, is a form of training that combines constant running with sprint intervals in an unstructured format.

The pace and distance of each acceleration and recovery is entirely up to you.

Basically jog, run or run any distance or duration and in any order you want.

According to most experts, this strengthens your aerobic and anaerobic energy system, which can help make you a great runner.

Here's the routine:

start yourFartlek-Trainingwith a 10-15 minute jog to warm up to ensure your muscles are warm enough to handle the impact.

Then increase the speed by running at a faster pace for a short period of time, followed by a light jog to recover.

The best way to continue your fartlek training is to select an object or landmark in front of you, e.g. B. a parked car, telephone pole or house, and then sprint until you reach it.

Then retrieve, see next object, etc.

So on and so on.

Make sure you're running fast enough to get your heart rate up and breathing heavier, but don't overexert yourself if you can't finish the interval or fully recover in time for the next climb.

additional function –How fast can Bolt run?

Interval training Running training III: The treadmill interval training

Do you only have 25 minutes?

This gives you enough time to get to the tabletreadmilland try this 25-minute HIIT routine.

Not only do you alternate between challenging bursts of exertion and lighter recovery phases, you also change the incline, which drives your body to perform even better.

Here's the routine

Step 1

Start with a 5-minute jog at a moderate pace to warm up.

step 2

At the 5 minute mark, choose a “high intensity speed of 9 mph (or faster) and hold it for 1 minute.

Remember that it takes an average of 10 to 15 seconds for the treadmill to reach the selected speed.

step 3

Recover and rest for a minute.

Level 4

Repeat step 2 but add a 4.0 slope to mimic outdoor operating conditions.

Then walk or jog for a minute to recover.

step 5

Repeat step 4 for five to six rounds for a total of 15 minutes, including high-intensity bursts and recovery.

step 6

Finish the workout with a 5 minute cooldown.

Interval Training Running Training IV: The Hill Workout

As the name suggests, hill reps are structured, interval-style runs consisting of strong uphill pushes, using the ground as part of the recovery, before turning and attacking the hill again.

The advantages

run for the hillsIt's the perfect combination of running faster and traditional strength training.

Think of trail running as “speed work in disguise.”

While they don't force you to run at top speed, they still offer many of the benefits of traditional sprint training.

That being said, Hill Reps are also beneficial on many levels.

Running uphill is goodrunning techniquebecause it forces you to lift your knees and push your elbows back and forth to move forward.

These are some of the most universal characteristics of good form.

Everything that goes up must go down.

Downhill repeaters work your quads like nothing else and build strength in your joints and tendons.

Also, developing your running and downhill power can boost your self-confidence and open up new areas and training locations.

That's a good thing if you ask me.

Plan your mountain training

When planning your hill workout, choose a hill that is at least 100 feet long and not too steep.

Also, make sure you find a gentle slope, preferably with no traffic.

The ideal hill should take you 30 seconds to a minute to climb at 90 percent of your maximum effort.

If you live in a relatively flat region with no hills, look for a bridge or overpass on a highway with about a 5 percent grade for your hilly reps.

The session

After a full warm-up, he charges up the hill at a 5k effort pace (that's effort, not speed).

When you reach the end point of the incline, walk 10-15 seconds, turn around, and slowly jog back to the start.

Then repeat.

Once you've built more endurance, challenge yourself by increasing the length or incline of the hill, the speed of the reps, or the number of intervals you run.

keep shape

Do the repetitions in good form.

Don't lean too far forward.

Instead, focus on keeping your balance and engagingCenterby shortening your leg length and elevating your knees a little more than you're used to from running on flat surfaces

Intervalllauftraining V: 100 m.

If you want to feel (and run) like a professional sprinter, hit the track.

But be careful.

Only do this after interval training and fartleks have become part of your routine.

Before you hit the max, warm up with a 10-minute jog, then take six to eight steps to fire up your muscles and prepare them for hard work.

Next, perform eight to ten quick 100m bursts.

Your first interval should be 40 meters at top speed.

To recover, walk or jog half of the fastest interval before moving on to the next.

Aim for 95 to 99 percent of maximum individual performance.

For example, if your 100 meter total effort is 18 seconds, then 20 seconds is the slowest time you can do.

As you get used to tracking the workout, increase the volume of the reps and increase the reps to 200 meters, running at top speed most of the time.

Intervalllauftraining VI –time goes by

Also known as running at a threshold pace. These are workouts performed with sustained effort over a preset time or distance.

Classic tempo runs are done at threshold pace to teach your body how to sustain a (comfortably hard) effort over a long period of time.

The advantages

Tempo training, when done right, can have immense benefits.

According to a Dutch study published in the journal Medicine and Science in Sports & Exercise, tempo runs can improve overall running efficiency by up to 10 percent.

That can make all the difference in a tight competition.

Why is that?

Tempo training is believed to increase the anaerobic threshold, the point at which the body switches from the aerobic system to the anaerobic system.

In this point,Your body produces lactic acid fasterthan you can erase.

It is widely believed that lactate is one of the main causes of post-workout pain and the less-than-pleasant sensations you experience during intense physical activity.

So the higher your threshold at a certain tempo, the longer you can sustain that particular, specific tempo.


The length of your tempo runs will depend primarily on your training level and your target distance (run), but as a general guide most experts recommend starting with around 15-20 minutes of tempo training.

Once you've built up enough endurance and strength, you can increase the pace portion of your runs.

But do it slowly and gradually.

trial training

After a 10-15 minute slow warm-up, jog up your pace to a level you can maintain for the given pace segment, either distance or time.

Finally, finish the workout with a five-minute easy jog to cool down.

Do not stop in place as this can cause dizziness and even unconsciousness due to a phenomenon known as pooling of blood.


The ideal pace is around 80 to 90 percent of your maximum heart rate or your10KRenntempo

This can mean about 10-15 seconds slower than your current 5k pace.

The pace of the tempo run is often described as being comfortably hard.

More specifically, this pace is tough enough to require pressure, but not so challenging that you can't keep up with the faster pace over standard distance.


What may sound like a nasty gut disorder has nothing to do with your bowel movements.

The fact is, Fartlek is a Swedish term for speed play, an unstructured form of speed work at its simplest.

More specifically, Fartlek runs are a series of faster pickups, about 80 to 90 percent of max effort, with easy recovery intervals.

The length and speed of each interval is entirely up to you.

The advantages

Fartlek-style workouts are ideal when you don't have access to a track or when you're just starting out in speed training and don't know how to go about it.

In addition, fartlek training can also better prepare you to deal with the erratic, often unpredictable speeds of a race.

As you may know, most races are usually fast, then slow, then fast again.

These tempo differences are often due to the course of the race, and the waves deployed by the participants, commonly known as rabbits in racing circles, can quickly tire the unprepared.

So if you really want to be competitive, you need to be physically and mentally prepared to handle those pace swings.

Die Probe

After the warm-up, find a nearby destination, e.g. Hit a tree, telephone pole, rock, or house, then run faster than normal until you reach it.

Once you reach it, slow down to catch your breath until you see the next element.

Rinse and repeat for at least 20 to 30 minutes.

Whatever you do, make sure to listen to your body and adjust your fartlek training accordingly.

You decide how fast and how long your faster efforts should be, and how long it should take you to recover, as well as the number of waves you make.

You are responsible.


Your main goal is to run at a brisk effort (usually faster than your current 5K pace) while maintaining good form and getting your body working anaerobically.


Here we go. If you're looking for some of the best interval running workouts, you've come to the right place for today's post. The rest are just details.

Thanks for stopping by.

Keep training hard.

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