The Biggest Running Interval Mistake You Are Making

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Continuing the running theme, one of the ways we can get faster is by throwing an interval session into our workouts. Intervals are when you run faster for a period of time or distance and then allow time to rest and recover before repeating the process again x number of times.

We’re also assuming you have built up a steady aerobic base before taking in intervals. That base should be that you are able to comfortably do a 5km run. I personally think you can get a lot more out of your ‘easy’ conversational pace runs before you move on to incorporating interval runs. This means that you could probably vary your distance in runs and build beyond 10km without having to do interval runs. If you feel like you are more prone to running injuries, I would recommend more easy-based runs.

But let’s say that’s not the case for you, and you are able to run a 5km plus without too much difficulty. The biggest mistake you are probably making is going out too fast for your first few intervals and holding for dear life on the last few.

It takes a little bit of trial and error, but your first few intervals should feel comfortable enough, and the last few should be a challenge to complete. You’ll know you get the pace right if the time/distance on your last interval is the same as your first interval.

Let’s take one of my favourite introduction interval sessions as an example.

5-10 min light warm up jog

1 min Interval Run/1 min Rest x 8-10 reps

5-10 min light cool down jog

The above session is a max of 30 minutes and allows the body to ease into running at a faster pace.

On your first interval, if you are running at an average of a 4:30 pace, it should be that pace for your last interval.

I like using time rather than distance to start interval training. If you are running to a spot, you might run harder at the beginning because the quicker you get there, the quicker you recover. This will potentially make the first few runs easier, but you will tire out the last few runs.

With time, you know you are running harder for a minute, regardless of speed, so you’ll naturally try to find a steady pace for that minute.

With some smartwatches, you can set up this workout so that your watch will tell you when to start/stop.

Over time, you can change up your interval sessions and include varying distances. I would start to do this when you feel like you are getting better at managing a faster, consistent pace over that one minute.

Other Sample Interval Sessions Include:

400m x8 (2 Mins Break/Slow Jog)

800m x6 (2 Mins Break/Slow Jog)

Hill Sprints

10 x 1 Min Hard (80% max pace)/ 1 Min Slow Recovery

6 x 1 Min Easy (50% max pace), 1 Min Strong (70%), 1 Min Hard (80% plus)3 x 5 Min Tempo/3 x 5 Min Slow/Recovery

5 x 1 Min ‘Intended Race Pace’ with 2 min recovery in-between each

Mona Fartlek:
2 x 90 Sec on/90 Sec off, 4 x 60 Sec on/60 Sec off, 4 x 30 Sec on/30 Sec Off, 4 x15 Sec On/15 Sec Off

Include a gradual warm-up for each of these, and keep your slow recovery runs VERY slow! Almost at a walking pace.

ANY GIVEN RUNDAY PODCAST

On this week’s episode of the Any Given Runday Podcast, we talk… well, with me?!

Over the weekend, I did a Backyard Ultra in Tipperary called Hellevation! It was somehow equally great and miserable. I got back to the house at 6 am on Sunday morning and had a few hours of broken sleep before recording this episode with Eric, so I’m a little all over the place trying to recall the event on this one.

While the 24-hour/100-mile goal did not happen this time, the plan is already being laid out for my next attempt in August, which I am beyond excited about!

You can listen to this week’s episode on Spotify:
https://open.spotify.com/episode/4gh0cm8gthwtVdgO5IHlT2?si=VcXbAkKiQWCu_5vtP4P3xA

Apple Podcasts:
https://podcasts.apple.com/gb/podcast/hellevation-review-2024/id1493778874?i=1000651731064

or wherever you get your podcasts from

#AnyGivenRunday

You can also follow our podcast page on Instagram: @AnyGivenRundayPodcast

LIMITED OPENINGS FOR ONLINE TRAINING/CSF WOMENS FITNESS

There are still a few days left to sign up for Online Training with me.

https://www.coachseanc.com/onlinept

Or, if you are in the Castleknock area, get started on your fitness AND running journey by signing up for our Womens Fitness Sessions and having the option to build towards the Castleknock 5km run in June:

https://www.coachseanc.com/womensfitness

If there are any questions you would like me to answer in this newsletter, send me an email at sean@coachseanc.com

Thanks for reading and subscribing to the newsletter!

Seán

#LetsGoGetEmAgain

CoachSeanC.com