Interval Training for Beginners

If you are a beginner runner and already doing workouts incorporating walking, then running, then walking, you are already doing intervals. In your case, interval training means speeding up your runs to a pace that is almost uncomfortable to maintain and then walking or jogging slowly to recover.  You then repeat that same running pace and then recover with a walk or jog for several repetitions. 

The benefits of HIIT workouts are:

• Improves your heart health 
• Burns more calories
• Time efficient

HIIT workouts might be shorter than your regular run sessions, but they pack a punch. When first starting interval training, once a week is enough. Time your interval workout after an easy day and follow it with an easy or rest day. Only doing an interval workout once a week will keep the stress on your body as low as possible. 

How fast should you run? That depends on your fitness level and what you are training for. If your goal is to run a fast 5k or 10k, then you will run at short and very fast intervals. If you’re training for a longer distance, such as a half marathon, marathon, or beyond, you will run longer and less intense intervals. 

You gauge your pace by your rate of perceived effort (RPE).  For example, the effort level to run a 10-minute mile may be an effort of 1-3 on an RPE scale of 1-10 for one person, and that same pace may feel like an effort of 8-10 for a different runner. If you want to run short and intense intervals around 30 - 60 seconds, you’ll want to run at an effort between 8-10, and your rest time between intervals should be at an effort level of 1-3. If your intervals are 2 minutes or longer, you’ll want to run at an RPE of 6-7. 

Examples of simple interval sessions are below.

One-minute interval sessions:

1. 5-minute warm-up walk or jog
2. 1-minute fast walk/jog/run at an RPE of 8-9
3. 2-minute recovery at an effort of 2-3 RPE
4. Repeat 4-6 times
5. 5-minute cool down walk or jog

5k improvement interval session:

1. 5-minute warm up at a brisk walk or jog
2. Run/walk a ½ mile at your desired race pace
3. 90-second recovery walk/jog at an effort of 2-3 RPE
4. Repeat 6 times
5. 5-minute cool down walk or jog

Timed interval session:

1. 5-minute warm-up walk or jog
2. 1-minute fast walk/jog/run at an RPE of 8-9; 90 seconds to 2 min recovery jog/walk
3. 2-minute fast walk/jog/run at an RPE of 7-8; 90 seconds to 2 min recovery jog/walk
4. 3-minute fast walk/jog/run at an RPE of 7-8; 90 seconds to 2 min recovery jog/walk
5. 4-minute fast walk/jog/run at an RPE of 6-7; 90 seconds to 2 min recovery jog/walk
6. 3-minute fast walk/jog/run at an RPE of 7-8; 90 seconds to 2 min recovery jog/walk
7. 2-minute fast walk/jog/run at an RPE of 7-8; 90 seconds to 2 min recovery jog/walk
8. 1-minute fast walk/jog/run at an RPE of 8-9; 90 seconds to 2 min recovery jog/walk
9. 5-minute cool down walk or jog