Interval Sessions
When evenings are light, our training team provides monthly interval sessions for members on Wednesdays which run alongside the clubs regular training routes.
What is interval training?
An interval training workout involves alternating periods of high-intensity effort with periods of low-intensity effort, which is called the recovery. For runners, this would typically involve interspersing bouts of fast running with slower running.
So what should I do an
interval session we hear you cry? Well the benefits are endless and include:
- They help to increase your fitness and stamina
- Increase your speed and endurance for events (even for marathon distance)
- Variation to your training
- Long-term health benefits
- Best of all, they are a whole lot of fun
Some of the sessions will cover distances similar to the regular routes too, so you could find yourself running five or six miles.
All sessions include a warm up and cool down
When are sessions
Schedule to restart in the lighter evenings
Full details on the session are below;
Session 1 - The Pyramids of Kingsthorpe
You may not feel that you are sightseeing in Egypt as you take part in this session. By increasing your effort you will increase your stamina. Good news, as your effort time increases, so does you recovery.
Run | Recovery |
30 seconds | 30 seconds |
1 minute | 1 minute |
2 minutes | 2 minutes |
3 minutes | 3 minutes |
4 m (optional) | 4 m (optional) |
3 minutes | 3 minutes |
2 minutes | 2 minutes |
1 minute | 1 minute |
30 seconds | 30 seconds |
The four minute set is option and can be repeated if desired.
Coach’s note - If the coach runs each set as out and back, then members should all finish at the same point (for example – the three minute set will be 90 seconds out and 90 seconds back).
Session 2 - Work Hard Rest Less
This is a great session to challenge your mental strength as well as your stamina. The effort time remains the same but as your recovery reduces you will need to dig in to the end. Why not challenge yourself and see if you can reach the same distance on each effort?
Run | Recovery |
3 minutes | 3 minutes |
3 minutes | 2 minutes |
3 minutes | 1:30 minutes |
3 minutes | 1 minute |
3 minutes | 30 seconds |
3 minutes | end |
Coach’s note – This session can be run in a loop or out and back to keep everyone together.
Session 3 – Relays - Teamwork Is Best
Of course you know how a relay works. By pairing up with someone a similar ability, you can push each other to maximum effort. Fancy challenging yourself; pair up with someone a little faster.
|
Run | Recovery |
1 person | 4 minutes run out and back | 2 minutes rest |
2 people | 4 minutes run | 2 minutes rest |
3 people | 5 minutes run | 2 minutes rest |
Repeat two or three times as desired
Coach’s note – Distances can be used as desired. An example would be to use half the length of a football pitch or three lampposts. The distance can also be varied throughout the session. Hills are optional too.
Session 4 – Sprint If You Wanna Go Faster
Ok, you haven’t got to be as quick as Bolt here! The idea of this session is to simply change your pace between the effort and recovery. The recovery can be walked, jogged or you can completely stop (although we encourage you to keep moving to build that all important fitness.
Run | Recovery |
4 minutes | 2 minutes |
Repeat sessions x4
Coach’s note – This session is ideally run around a loop. Encourage everyone to keep moving in the recovery period.
Session 5 – The Outburst
This is a short, sharp session with so many benefits. The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness whether your are training for races (all distances) or simply running for fun.
Run | Recovery |
1 minute | 1 minute |
Repeat sessions x 12
Coach’s note – This session is versatile and can be run in a file giving everyone a chance to regroup during the recovery.
Session 6 – Variety is the Spice of Intervals
This is a short, sharp session with so many benefits. The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness whether your are training for races (all distances) or simply running for fun.
2 minutes run | 1 minute rest | Repeat x 5 |
2 minutes rest |
|
|
1 minute run | 30 seconds rest | Repeat x 5 |
2 minutes rest |
|
|
30 seconds run | 15 seconds rest | Repeat x 5 |
Coach’s note – This session is ideally run around a loop. Encourage everyone to keep moving in the recovery period and rest in the rest period.
Session 7 – Climbing Mount Everest
Ok, not that high...but we all love our hills...don’t we? As a runner, you know you cannot avoid them but love them or loathe them; we always enjoy the view at the top. It goes without saying, hills are tough but we know the benefits of running up them are a real benefit to our fitness.
Run | Recovery |
10 minutes run | 5 minutes rest |
Repeat x 2 |
|
Run | Recovery |
4 minutes run | 3 minutes rest |
Repeat x 5 |
|
Session 8 – Fartlek
There is no other name that could be catchier for this session. Fartlek is a Sweadish term for “fast play!” Sounds fun doesn’t it? By changing your speed regularly will again increase your VO2max capacity and conditioning your muscles to work harder when you need to dig in to find that little extra in a tough run.
Fartlek
There are various options for this session, here are some suggestions;
Suggestion 1
Set Up
Various intervals could be between lampposts or landmarks or timed (1 minutes effort followed by 1 minutes rest.
Timing
An example would be to run for 30 minutes with approximately 15 minutes effort and 15 minutes recovery pace.
Suggestion 2
Set out a course – a triangle or square – and run each side at various efforts;
1. Easy effort (50%)
2. Medium effort (60-70%)
3. Hard effort (90%)
Suggestion 3
Use a hill and split into two sections
1. Medium effort (60-70%)
on first part of hill
2. Hard effort (90%) on
second part of hill to top
3. Easy effort / recovery
(50%) on way down
Timing for suggestion 2 and 3
|
Pyramid |
|
|
Fixed |
|
Set | Effort | Rest | Effort | Rest | |
1 | 1 minute | 1 minute |
|
3 minutes | 2 minutes |
2 | 90 seconds | 90 seconds |
|
3 minutes | 2 minutes |
3 | 2 minutes | 2 minutes |
|
3 minutes | 2 minutes |
4 | 3 minutes | 3 minutes |
|
3 minutes | 2 minutes |
5 | 2 minutes | 2 minutes |
|
3 minutes | 2 minutes |
6 | 90 seconds | 90 seconds |
|
3 minutes | 2 minutes |
7 | 1 minute |
|
|
3 minutes |
|
Coach’s note – This is a really versatile session and various combinations work. Have fun with it.
Session 9 – Double Your Running
When something is good, you may want to do it again! That is the idea behind this session! Each interval is doubled for good measure.
Effort | Recovery |
3 minutes | 90 seconds |
3 minutes | 90 seconds |
2 minutes | 1 minute |
2 minutes | 1 minute |
90 seconds | 45 seconds |
90 seconds | 45 seconds |
1 minute | 30 seconds |
1 minute | 30 seconds |
30 seconds | 15 seconds |
30 seconds |
|
Repeat x 2 | with 2 minute rest between |
Coach’s note – This session can be run out and back or around a circuit to suit. If running over a distance, the recovery can be used for members to regroup.
Session 10 – It’s Banister Time
Sir Roger Bannister was famous for the four minute mile of course but we are not expecting you to match the legend’s speed here. These four minute reps are fabulous to push your endurance levels up whilst your recovery reduces helping your fitness build.
Effort | Recovery |
4 minutes | 3 minutes |
4 minutes | 2 minutes |
4 minutes | 1 minute |
4 minutes | 30 seconds |
Repeat x 2 | with 3 minute rest between |
Coach’s note – this session works best by using laps around a course. Members will stay closer together and will be able to encourage each other better.
Session 11 – Pure and Simple
A simple and effective session where you can cover a good distance overall. A slight increase in time varies your effort and helps to build your stamina.
Effort | Recovery |
5 x 1 minute | 30 seconds |
5 x 2 minutes | 1 minute |
5 x 1 minute | 30 seconds |
1 minute recovery between (can be walked or jogged).
Additional sets may be added.
Coach’s note – The session works better around a football pitch or similar to keep members together.
Session 12 – Work a Little Harder
A simple and effective session where you can cover a good distance overall. A slight increase in time varies your effort and helps to build your stamina.
Effort | Recovery |
1 minute | 30 seconds |
2 minutes | 1 minutes |
3 minutes | 90 seconds |
4 minutes | 2 minutes |
2 minute recovery between and then repeat as many times as desired
Coach’s note – The session works better around a football pitch or similar to keep members together.