Interval Running Workouts to Boost Your Training

What Are Interval Runs | How It Works | Benefits | Beginner Workouts | Running Schedule | 4 Week Plans For All Levels | Treadmill Intervals | Vs HIIT | Common Mistakes | FAQs

Last updated: 06/05/26

Want to shake up your training routine or improve your running performance? Interval training running workouts are a great addition for runners of all levels looking to improve their running distance, speed and endurance.

We spoke to British distance athlete (and all-round running expert) Charlotte Arter what HIIT running entails and how to get started.

We've also shared some of our favourite running interval training examples and a 4 week interval training running plan for all levels.

Interval training is a workout format that alternates bouts of high intensity exercise (work intervals) with periods of low intensity exercise (recovery intervals) for a period of time or distance.

Interval running training alternates between high intensity running and low intensity running or walking. There are lots of ways you can do an interval run; sprint training, hill running, Norwegian 4x4 and even a typical Couch to 5k programme are all types of interval runs.

Intervals running works by pairing high intensity run with recovery runs in one session. These intervals can be based on distance (e.g. 1km) or time (e.g. 90 seconds).

During the work intervals, the body uses more oxygen than it can produce and switches from using the aerobic system to the anaerobic system to provide energy. While this allows stored glucose to be broken down for energy, it produces lactic acid as a byproduct which is why this intensity cannot be sustained for long periods. During the recovery periods, this lactic acid is removed and oxygen is replenished.

Running interval training can easily be adapted to your fitness level and goal by changing the intensity and duration of both the intervals and the total workout time.

If you're short on time or looking to train mostly anaerobic capacity for improved speed and power, you can do shorter, higher intensity interval runs.

• Intervals: 20 seconds – 2 minutes

• Pacing: Heart rate zone 5 (90-100% of your max HR).

• RPE (rate of perceived exertion): If you don't have a heart rate tracker, aim for a 9-10/10 perceived effort. This is maximum effort characterised by heavy breathing, an inability to speak, and being unable to sustain the pace for more than 1-2 minutes.  

• Workout time: 5 – 20 minutes

For improved endurance and building up longer distances, longer and slightly less intense interval running workouts are a great option.

• Intervals: 3 – 10 minutes
• Pacing: Heart rate zone 4 (80-90% of your max HR).
• RPE (rate of perceived exertion): 8-9/10 perceived effort. This pace is high effort with heavy breathing, but you'll be able to say a few words or short sentences and maintain the level for around 10 minutes.   
• Workout time: 30-60 minutes

There are many benefits of interval run training for both runners and gym goers alike:

• Cardiovascular fitness: Interval training stresses both the anaerobic and aerobic energy systems, increasing your VO2 max (the maximum oxygen your body can utilise during exercise), anaerobic endurance, and aerobic capacity.

• Speed: Anaerobic training recruits fast twitch muscle fibres which improves speed and power. Interval runs typically involve running faster than your usual pace which also improves your ability to maintain higher speeds.

• Stamina: Interval runs build physical stamina, running efficiency, and lactic acid removal, meaning you'll be able to run for longer. It also builds mental stamina as it requires pushing through discomfort.

• Calorie burn: Interval running burns a lot of calories during the workout and can continue to burn calories for up to 48 hours as the body works to return oxygen levels to normal.

• Efficiency: Running intervals are a great way to boost your fitness and burn calories in a short space of time.

• Engaging: Many people who find cardio boring prefer interval training due to the session being broken up into small segments.

Learn more about the benefits of HIIT and interval training here.

One of the benefits of interval running is that it can easily be adapted to suit all levels, even beginners. As long as you're working at a pace or effort that is challenging for you, you're getting the benefits!

Here are a few ways to make interval runs beginners friendly:

• Start with shorter interval running times. Keeping the work intervals to 30-60 seconds initially can help you to build anaerobic fitness without overdoing it at the beginning.You can increase this time as your stamina and fitness improves.

• Have longer rest intervals. Allow longer recovery periods while you adjust to interval running. Try starting with a 2:1 ratio, with recovery intervals twice as long as work intervals, and as you get fitter you can increase the work intervals or decrease the rest periods.

• Lower the intensity. You don't need to go all out in your intervals at the beginning. If your base level fitness still needs building or you're completely new to running, start with a 7-8/10 perceived effort instead of 9-10/10.

Not ready to create your own interval running workout? Here's two beginner friendly interval runs you can try for your next workout.

It's important to spend some time warming up and cooling down before and after your workout to prevent injury, improve efficiency, and reduce muscle soreness.

• 5 minutes brisk walking

• 30 seconds forward leg swings each side

• 30 seconds standing hip circles each side

• 30 seconds calf raise to toe raise

• 30 seconds fast running (9/10 RPE)

• 1 minute jogging or fast walking (4/10 RPE)

• Repeat 5-6 times

• 3 minutes running (7-8/10 RPE)

• 2 minutes jogging or fast walking (4/10 RPE)

• Repeat 5 times

• 5 minutes moderate walking

• 30 seconds each stretching muscle group: hamstrings, glutes, quads and calves

Adding running interval training workouts to your schedule can be a great way to boost your cardiovascular fitness and improve your running performance, but just how often should you interval train each week?

High intensity workouts like interval running should be limited to once or twice a week to avoid overtraining and allow the body enough time to recover between sessions.

Here are some examples of how your interval training running schedule could look:

• Monday: Upper body strength

• Tuesday: Interval running workout

• Wednesday: Mobility

• Thursday: Lower body strength

• Friday: Cardio

• Saturday: Full body functional strength

• Sunday: Rest

• Monday: Full body strength

• Tuesday: Easy run and mobility

• Wednesday: Interval running workout

• Thursday: Long run

• Friday: Full body strength

• Saturday: Interval running workout

• Sunday: Rest

Interval running is challenging and it’s important to slowly increase the volume and intensity over time to avoid injuries and burnout. Here’s how a 4 week interval running plan might look for runners:

Week 1

1 x easy run

1 x tempo pace run (7/10 RPE)

1 x 10 minute interval run

• 20 seconds 9/10 RPE

• 40 seconds recovery (walk or jog)

• Repeat x10

Week 2

1 x easy run

1 x tempo pace run (7/10 RPE)

1 x 10 minute interval run

• 30 seconds 9/10 RPE

• 30 seconds recovery (walk or jog)

• Repeat x10

Week 3

1 x easy run

1 x tempo pace run (7/10 RPE)

1 x 10 minute interval run

• 30 seconds 9/10 RPE
• 30 seconds recovery (walk or jog)
• Repeat x10

1 x 15 minute interval run

• 2 minutes 7/10 RPE

• 1 minute recovery (walk or jog)

Week 4

1 x easy run

1 x tempo pace run (7/10 RPE)

1 x 10 minute interval sprints

• 40 seconds 9/10 RPE

• 20 seconds recovery (walk or jog)

1 x 4x4 Norwegian run

• 4 minutes 8/10 RPE

• 3 minutes recovery (walk or jog)

• Repeat x4

Week 1

1 x easy run

1 x long run

1 x tempo run

1 x 15 minute interval run

• 30 seconds 9/10 RPE

• 30 seconds recovery (jog)

• Repeat x15

Week 2

1 x easy run

1 x long run

1 x 15 minute interval run

• 30 seconds 9/10 RPE

• 30 seconds recovery (jog)

• Repeat x15

1 x 9 minute interval hill sprints

• 30 seconds incline sprints (7% incline on treadmill)

• 60 seconds recovery (jog, 1% incline)

• Repeat x 6

If running outside, sprint up the hill then jog back down as your recovery.

Week 3

1 x easy run

1 x long run

1 x Norwegian 4x4 run

• 4 minutes 8/10 RPE
• 3 minutes recovery (walk or jog)
• Repeat x4

1 x 15 minute interval run

• 40 seconds 9/10 REP

• 30 seconds recovery (jog)

• Repeat x13

Week 4

1 x easy run

1 x long run

1 x 20 minute interval run

• 1 minute run (8-9/10 RPE)

• 1 minute recovery (jog)

• Repeat x20

1 x 12 minute hill sprints

• 30 seconds incline sprints (7% incline on treadmill)
• 60 seconds recovery (jog, 1% incline)
• Repeat x 8

Interval running sessions can be run on a treadmill or outside. Some people find it easier to do an interval session on a treadmill as you can set the pace and maintain this speed for the desired time without having to think about it.

When using a treadmill for interval running, you can alter the intensity by changing either the speed or the incline (or both!). Here are some tips for running machine interval training:

• For high intensity intervals, choose a setting that is an 8-9/10 RPE

• Use the number pad to quickly change the speed between work and recovery intervals, rather than manually increasing or decreasing

• Use an incline of 7-8% to replicate hill sprints

• If you find running on a treadmill less comfy than running outdoors, try running on a 0.5% incline

 Get treadmill HIIT workout ideas here.

HIIT (high intensity interval training) and interval running are both types of interval training, and many high intensity interval training running workouts would be classed as HIIT.

HIIT workouts alternate periods of maximum intensity effort with periods of rest or recovery, with workouts typically lasting around 10-20 minutes. The high intensity intervals are kept to around 30-60 seconds, with recovery periods around the same time. Almost any exercise can be included in a HIIT workout – while cardio is most common, you can do HIIT with weights.

Interval running workouts that focus on short bursts of maximum intensity work, such as sprint workouts would be classed as a HIIT workout, while interval running workouts with longer but more moderate intensity intervals wouldn't.

If you want to include more HIIT in your training, you could swap one of your longer interval runs to a shorter, HIIT running workout. You could also incorporate HIIT running exercises into a HIIT workout along with other exercises, for example:

• 30 seconds sprints, 30 seconds rest

• 30 seconds burpees, 30 seconds rest

• 30 seconds squat jumps, 30 seconds rest

• 30 seconds wall balls, 30 seconds rest

• Repeat x 3

Read more about HIIT vs running here.

• Skipping the warmup. Warming up properly before your interval run is crucial to avoid injuries and improving performance. A good warm up gets the blood and oxygen flowing and activates the key muscles so they're ready to go. For interval run training, 5-10 minutes of moderate intensity walking or jogging followed by some dynamic exercises to target the hamstrings, quads, and glutes, is ideal. Check out these warm up exercises for runners for ideas.   

• Incorrect pacing. Setting the right running pace is key to getting the most out of your interval runs. Going too fast and you'll be unlikely to complete the workout as intended; too slow and you won't see as much progression. Choose a pace that is hard but can be sustained for the interval time, and that you're able to repeat for each interval after the recovery period.

• Poor posture. Your running posture affects your running performance, efficiency, and risk of injury. Learn more about a good running posture here.

• Ignoring strength training. Runners often forgo strength training in favour of more running, but this can lead to injuries and reduced performance over time. Strength training helps to address muscular imbalances that running can contribute to, improve power and endurance, and strengthen the tendons, bones, and muscles to prevent injury. Check out our guide on strength training for runners here.

• Poor progression. As your fitness increases, progressing your interval running exercises is key to ensuring you continue to improve. However, increasing the difficulty too quickly can lead to injury. A good aim is to increase the intensity by around 10% each week – this could be by increasing the total workout time, increasing the interval run times, reducing the recovery run times, increasing speed, or adding an incline.  

• Neglecting mobility. Regularly running without working on your flexibility and mobility can lead to tight lower body muscles. Stretching after your runs and adding some mobility exercises throughout the week can help combat tightness and pain. Try this yoga sequence for runners after your next run!