Sample Interval Workouts

Intervals are the most structured of the speed sessions. Here you are repeating a specific distance at a specific pace with specific rest periods. Intervals are made more, or less, challenging by varying the number of repetitions, length of repetitions and the rest period. Because the total distance of the session is broken up into smaller chunks, you are able to run at a faster pace than if you ran the distance in one go (for example you will be able to run 5x 1km with a break between at a faster average than running a continuous 5km), thereby training your body to be able to handle a quicker pace.

They are really great for simulating your goal race pace and for learning how the pace “feels”.

Most important is that these need not be done on a track! With today’s technology it is quick to measure out a loop in your favorite park or even around your block.

Be sure to complete a good warm up before and cool down after your workout.


Repeat 8 to 10 times:
200 m at a fast but controlled pace (about the effort you would be able to sustain for a fast 1 mile) followed by 200 m easing jog/walk


Repeat 8 to 10 times:

400 m at a fast controlled pace (about the effort you would be able to sustain for a fast 3 km) followed by 2 minutes jog/walk


Repeat 6 to 8 times:

1 kilometer at around 10 km goal pace followed by a 90 second jog/walk.

The goal is to maintain an even pace throughout the session.

Let me know how you get on.

Onwards and upwards!
Coach Kathleen