The 7 Best Running Interval Workouts For Speed and Endurance [2023]…

If you are a runner like me, you may be having a tough time improving your speed. For starters, when I got back to running, I was overweight, out of practice for a really long time (13 years), and was dealing with bunions.

Since I had a really low arch, with this increased level of physical activity, I developed plantar fasciitis within a couple of months.

Running was painful and I had to endure the pain the entire day. I ran like a snail and improving speed was out of the question.

However, at that time I focused more on strength training and rowing. Once the pain of plantar fasciitis subsided after a couple of weeks, I started with running interval training to improve my speed. It gradually improved my endurance as well.

Here I’ve provided 7 such running interval workouts to help you improve your speed and endurance. However, remember to start slow and don’t go all out.

So, without further ado, let’s start.

What is the running speed interval training?

The running speed interval training is a running technique where you follow the alternate pattern of high-speed running and recovery phases. The high-intensity period is where you are running at your maximum speed which causes the heart-rate to get as close as 80-90% of maximum heart-rate. The recovery phase gives you the time to relax your body. You may walk at a slow speed and jog at a comfortable pace. The recovery gives you the time to gear up for the next cycle of high-speed running.

Let’s understand the interval training in details…

Does interval training really make you faster?

Yes!!

Indeed interval training has been recognized as one of the best ways to improve your speed.

When you run at a steady speed, this helps you in improving your endurance.

But when it comes to speed you need something additional.

Now, in the interval training, the alternate phase of slow and fast makes your muscles to switch faster.

When you workout at the maximum speed, you are utilizing your muscles to the fullest.

This makes your heart rate go considerably high and it effectively becomes anaerobic.

The anaerobic workout makes your muscles more tolerant of lactic acid deposition.

Eventually, it increases your speed and endurance level, which means better performance.

The small intervals of high-speed running over a period of time improve your average speed.

So, next time when you do go for your endurance run, you can find a difference in time. 

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How fast should the intervals be run?

The intervals can go as fast as up to 12mph.

Now that is really fast.

If this is tough for you, don’t push yourself too hard.

Probably you are not prepared for this right now.

You can keep the interval speed around 8-10 mph.

Once you are tuned to an interval run of 8-10 mph you can increase the maximum speed.

7 Running Interval Workouts for Speed and endurance

1. 30 min Speed Interval Training on Treadmill

Here we do the interval training on the treadmill.

Working out on the treadmill makes it easier for you to monitor the heart-rate, speed and time.

Let’s start:

1. 5 min Warm-up @ Speed of 2.5mph
2. 5 min Jog  @ Speed of 3.5mph
3. 5 min Run  @ Speed of 5mph
4. 3 min Run  @ Speed of 8-9mph
5. 2 min Jog @ Speed of 3.5mph
6. 3 min Run @ Speed of 8-9mph
7. 2 min Jog @ Speed of 3.5mph
8. 5 min Cool down @ Speed of 2.5mph

2. 30min inclination Interval Training on Treadmill

In this workout, the intervals are done at a higher inclination.

During the recovery phase, the inclination is reduced.

The interval can be done at any inclination from 5-12%.

But, the inclination can cause tremendous pressure on your knees.

So, adjust the inclination accordingly.

1. 5 min Warm-up @ Speed of 2.5mph Inclination 0%
2. 5 min Jog @ Speed of 3.5mph Inclination 1%
3. 5 min Run @ Speed of 5mph Inclination 4%
4. 3 min Run @ Speed of 8-9mph Inclination 9%
5. 2 min Jog @ Speed of 3.5mph Inclination 3%
6. 3 min Run @ Speed of 8-9mph Inclination 9%
7. 2 min Jog @ Speed of 3.5mph Inclination 3%
8. 5 min Cool down @ Speed of 2.5mph Inclination 1%

3. 30min Walk-Run interval training (Beginners)

This is a perfect interval workout for a beginner.

Running at a high speed, of course, can be challenging if you are just starting off.

So it’s better to start with a walk and a medium intensity run.

Here is how you can do it…

1. 3 min Warm-up @ Speed of 2.5mph
2. 5 min Jog  @ Speed of 3.5mph
3. 3 min Run @ Speed of 5-6mph
4. 2 min Walk @ Speed of 3mph
5. 3 min Run @ Speed of 5-6mph
6. 2 min Walk @ Speed of 3mph
7. 3 min Run @ Speed of 5-6mph
8. 2 min Walk @ Speed of 3mph
9. 2 min Cool down @ Speed of 2mph

4. 45min Interval training for Intermediate

If you are already into running you can try out this workout.

Here the speed is high enough to pump your heart-rate but not very hight.

The duration of the workout makes it more challenging.

However, if this is really exhausting, you can skip some cycles.

1.  5 min Warm-up @ Speed of 2.5mph
2. 5 min Jog @ Speed of 3.5mph
3. 5 min Run @ Speed of 5mph
4. 3 min Run @ Speed of 8-9mph
5. 2 min Jog @ Speed of 3.5mph
6. Repeat  Steps 4 and 5 for 4 more cycles
7. 5 min Cooldown @ Speed of 2.5mph

5. Interval workout using uphill

If you are staying at elevation or hilly terrain you can use this workout.

Here we make use of natural terrain to give to make your muscles work thoroughly.

1. 5 min warm-up on plain @ Speed of 2.5mph
2. Run uphill for 5 min @ Speed of 5 mph
3. Run back to the starting position
4. 2 min  walk at the starting position
5. Repeat steps 2, 3 and 4 for one more time.
6. 5 min cool down walk at plain

You can adjust the speed depending on the inclination.

When you have tried this workout a couple of times, try to increase the duration of uphill running.

6. Interval workout using stairs

Now, what do you do if you want to try out the previous workout but you stay at plains?

Here is another variation that you can try.

You can run up the stairs and I bet it will definitely make your muscles workout.

1.  5 min warm-up on plain @ Speed of 2.5mph
2. Run a few floors up the stairs. Keep track of the time
3. Run down the stairs to the start.
4. 5 min walk on the plains
5. Repeat steps 2, 3 and 4 again. This time you can try to reach faster or increase the number of steps.
6. 5 min cool down at the plain.

7. Interval workout with exercises

You can make your workout more interesting by adding a small spell of exercise in between.

1. 2 min warm-up walk @ Speed of 2.5 mph
2. 2 min Jog @ Speed of 4 mph
3. 1 min side shuffle, single step right and left
4. 1 min Jog @ Speed of 4 mph
5. 1 min walk @ Speed of 2.5 mph
6. 1 min single knee lifts
7. 1 min Jog @ Speed of 4 mph
8. 1 min walk @ Speed of 2.5 mph
9. 1 min Butt kicks
10. 1 min Jog @ Speed of 4 mph
11. 1 min walk @ Speed of 2.5 mph
12. 1 min walk @ Speed of 2.5 mph
13. 1 min kicks
14. 1 min Jog @ Speed of 4 mph
15. Repeat steps 3-14 again. Here you can add double side steps or double knee lifts.
16. 5 min cool down walk @ Speed of 2.5 mph

Now once you have done this, you have actually done over 30 min of workout.

If you love to workout with music, keep the music really fast and try to move with the beats.

By then you would have already worked out equivalent to 1-2 mile.

Related

Benefits of interval running workouts

Interval workout comes with a bundle of benefits.

Better performance

The interval workout boosts your average running speed and endurance.

This counts for better performance.

Burn more calories

When it comes to weight loss, HIIT is everyone’s favorite.

In interval workout, the calorie burns happen by burning both carbs and fats.

When you workout out at high intensity you are burning the carbohydrates.

During the recovery phase, the fat is burnt.

And not only this, even after you end the workout, your body is at a high metabolic state and continues to burn calories.

This is called the after-burn.

So you are burning calories while working out and even after the workout.

Better health

The interval workout reduces the risk of heart diseases and stroke.

They also reduce insulin resistance and promote better blood sugar control, hence protects you from type 2 diabetes.

Boost VO2 max

The VO2 max is increased by HIIT workout up to 46 percent in 24 weeks of training.

Better results in lesser time

If you compare the calorie burn in interval workout and a steady-state workout, more calories are burnt in interval workout for the same duration.

So you get better results in lesser time.

Works out best for you if you have a time crunch.

How to start interval training?

If you are new to interval training, the best would be to start slow.

In the first couple of weeks, just do interval training 1 day a week for 20-30 min.

Once you are comfortable with one day you can go up to 2 days a week.

The interval training is high-intensity exercises and puts a lot of pressure on your muscles and joints.

You must not do interval training more than 3 days a week.

I have shared the different interval training plans above.

You can refer to the beginner’s plan or any other from that.

How often should you be doing interval training?

The interval training is high-intensity workouts.

Your muscles are joints are enormously worked in the HIIT.

The stress and strain which settles need to be removed before you do next HIIT workout.

This means you need sufficient rest and recovery.

It is best to do practice interval training not more than 3 days a week, of course, alternate days.

If you are new to HIIT, hold yourself to just 1 day in a week and gradually increase.

Too much over-stressing too soon may lead to injury.

References

https://www.verywellfit.com/interval-training-workouts-3120774

https://www.runtastic.com/blog/en/interval-training-or-endurance-training-whats-better-for-you/

https://www.runnersworld.com/training/a25335864/high-intensity-interval-training/

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