Heavy breathing, lungs burning, heart racing, heavy legs, feeling sick. These are all feelings we have all felt when we have done a hard interval running session.

For many it’s an opportunity to get outside and burn up the pavement, but I prefer to do interval training on a treadmill.

Some people think I am mad as they find treadmill running boring, however I see it as a way to strengthen the mind. If you can get through repeat after repeat on a treadmill, when the tough moments come in your race or event you will be stronger for it.

I also enjoy the fact that nothing will distract me from completing the workout as it is prescribed. There is nothing worse than when your half way through your set and a dog starts to chase you and jump up; “Oi mate – can you call your dog off I’m in the middle of running a 3.30 split here.”

Treadmill sessions definitely have their place in your running week. You can be so focused and control external factors, so I find I get more bang for my buck.

You can select the pace and get into the right training zones, which allow the physiological adaptations to occur.

Now, interval sessions are different depending on the distance you are training for.

My top 4 interval sessions I use for each distance, from 5k – marathon are:

Improve your 5km running time with intervals:

  • Warm Up: 10-minute easy pace
  • 12 x 400m repeats at your 5k pace with 30 seconds of easy running in between
  • Cool Down: 10 minute easy pace

Improve your 5km running time with intervals:

  • Warm Up: 10-minute easy pace
  • 16 x 400m at 10k pace with 30 seconds – 1 minute easy running in between
  • Cool Down: 10 minute easy pace

Improve your 1/2 marathon time: 400m repetitions with diminishing recoveries

You can do this running session on the track, or you can run to the equivalent time or distance on the grass, road or trails.

Run three sets of 4 x 400m. Take 60 seconds recovery after the first rep, 45 seconds after the second, and 30 seconds after the third. Then take three to four minutes jog recovery between each set.

Marathon training: Yasso 800s

You first need to know your marathon goal time in hours and minutes. Then, convert this time to minutes and seconds. For example, if your marathon goal is 3 hours and 30 minutes, your converted time is 3 minutes and 30 seconds. Once you have your time, follow the below training schedule:

  • Warm-up: An easy warm-up of 5 – 10 minutes jogging
  • 800-meter interval: Try to run 800 meters (approximately 1/2 mile) at your converted time (3:30 in this example).
  • Recovery: Jog or walk for the same amount of time (again, 3:30 in this example).
  • Repeat: Start with three or four repetitions per workout in the first week. Then add 1 per week for 10 weeks.
  • Cool-down: Finish your workout with 5 minutes of easy running or walking

If you want help with a structured, hybrid training plan to help prepare for a running event, get in touch using the contact page and let’s chat!