Our Favourite Sessions for Every Distance

Welcome to Run Genius, your go-to source for all things running. Whether you’re a seasoned runner looking to set a new personal best or a beginner aiming to improve your times across various distances, this guide provides the best interval training sessions tailored to help you enhance your performance. Interval training is a powerful tool that can boost your speed, endurance, and overall fitness. Here, we’ve compiled 5 interval sessions to help you improve your 5k, 10k, half marathon, and marathon times.

Understanding Interval Training

Interval training involves alternating between periods of high-intensity effort and recovery. This type of training can help improve your cardiovascular fitness, running economy, and muscle strength. The key to effective interval training is to ensure you maintain proper form during high-intensity efforts and allow adequate recovery to maximize the benefits.

Best Interval Training Sessions

5k Training Sessions

Warm-Up for 5k Sessions:

• 10-minute easy jog
• Dynamic stretches (leg swings, high knees, butt kicks)
• 4 x 100m strides (gradually increasing speed)

1. 800m Repeats
   • Session: 6 x 800m at 5k pace with 400m jog recovery
   • Purpose: Boost lactate threshold and endurance
2. 1k Repeats
   • Session: 5 x 1k at 5k pace with 2-minute rest
   • Purpose: Develop race-specific speed and stamina
3. 400m Sprints
   • Session: 10 x 400m at faster than 5k pace with 200m walk recovery
   • Purpose: Enhance speed and anaerobic capacity
4. Pyramid Intervals
   • Session: 400m, 800m, 1k, 800m, 400m at 5k pace with 2-minute rest
   • Purpose: Improve pacing strategy and endurance
5. 5-Minute Intervals
   • Session: 6 x 5 minutes at 5k pace with 3-minute jog recovery
   • Purpose: Increase aerobic capacity and running economy

Cooldown for 5k Sessions:

• 10-minute easy jog
• Static stretches focusing on major muscle groups

10k Training Sessions

Warm-Up for 10k Sessions:

• 10-minute easy jog
• Dynamic stretches (leg swings, high knees, butt kicks)
• 4 x 100m strides (gradually increasing speed)

1. 1 Mile Repeats
   • Session: 4 x 1 mile at 10k pace with 3-minute rest
   • Purpose: Improve race pace endurance and mental toughness
2. 5-Minute Intervals
   • Session: 6 x 5 minutes at 10k pace with 2-minute jog recovery
   • Purpose: Increase aerobic capacity and running economy
3. 1k Repeats
   • Session: 8 x 1k at 10k pace with 2-minute rest
   • Purpose: Enhance stamina and race-specific speed
4. Fartlek Intervals
   • Session: 8 x 3 minutes hard, 2 minutes easy
   • Purpose: Develop speed and strength through varied pace running
5. Tempo Intervals
   • Session: 3 x 10 minutes at tempo pace (comfortably hard) with 5-minute jog recovery
   • Purpose: Improve lactate threshold and sustain faster paces

Cooldown for 10k Sessions:

• 10-minute easy jog
• Static stretches focusing on major muscle groups

Half Marathon Training Sessions

Warm-Up for Half Marathon Sessions:

• 10-minute easy jog
• Dynamic stretches (leg swings, high knees, butt kicks)
• 4 x 100m strides (gradually increasing speed)

1. 2k Repeats
   • Session: 5 x 2k at half marathon pace with 3-minute rest
   • Purpose: Build sustained speed and endurance
2. 10-Minute Intervals
   • Session: 4 x 10 minutes at half marathon pace with 3-minute jog recovery
   • Purpose: Enhance lactate threshold and endurance
3. Mile Repeats
   • Session: 6 x 1 mile at half marathon pace with 2-minute rest
   • Purpose: Improve sustained pace and mental toughness
4. Progression Run
   • Session: 3 x 15 minutes, each segment faster than the previous, starting at half marathon pace
   • Purpose: Develop pacing strategy and finishing strength
5. Hill Repeats
   • Session: 10 x 2 minutes uphill at strong effort, jog back down for recovery
   • Purpose: Build strength and improve running economy

Cooldown for Half Marathon Sessions:

• 10-minute easy jog
• Static stretches focusing on major muscle groups

Marathon Training Sessions

Warm-Up for Marathon Sessions:

• 10-minute easy jog
• Dynamic stretches (leg swings, high knees, butt kicks)
• 4 x 100m strides (gradually increasing speed)

1. 3k Repeats
   • Session: 3 x 3k at marathon pace with 4-minute rest
   • Purpose: Improve marathon-specific endurance and pacing
2. 20-Minute Intervals
   • Session: 3 x 20 minutes at marathon pace with 5-minute jog recovery
   • Purpose: Develop sustained endurance and mental strength
3. Long Tempo Run
   • Session: 2 x 30 minutes at marathon pace with 10-minute jog recovery
   • Purpose: Build endurance and pacing consistency
4. Yasso 800s
   • Session: 10 x 800m at marathon goal pace with equal time recovery jog
   • Purpose: Predict marathon performance and improve speed
5. Progression Long Run
   • Session: 20 miles, last 5 miles at marathon pace
   • Purpose: Simulate race conditions and improve finishing strength

Cooldown for Marathon Sessions:

• 10-minute easy jog
• Static stretches focusing on major muscle groups

Key Tips for Interval Training

1. Warm-Up and Cool Down: Always start your interval sessions with a proper warm-up to prepare your muscles and reduce the risk of injury. Similarly, cool down with light jogging and stretching to aid recovery.
2. Listen to Your Body: Pay attention to your body’s signals. If you feel excessive fatigue or pain, take a break or adjust the intensity of your workout.
3. Consistent Effort: Aim for consistent effort during each interval. Don’t start too fast and struggle to finish; instead, maintain a steady pace that you can sustain throughout the session.
4. Proper Recovery: Adequate recovery between intervals is crucial. This allows your body to recover partially so you can perform well in the next interval.
5. Hydration and Nutrition: Stay hydrated and fuel your body appropriately before and after your interval sessions to optimize performance and recovery.

Conclusion

Interval training is a versatile and effective method to improve your running performance across different distances. By incorporating these interval sessions into your training routine, you can enhance your speed, endurance, and overall race performance. Remember, consistency and proper recovery are key to reaping the benefits of interval training. At Run Genius, we’re committed to helping you achieve your running goals. Happy running!