Is interval training also beneficial for amateur athletes? The answer is simple: YES, definitely!

Interval training – when done right – makes you faster. That said, there is no ultimate interval training guide with clear rules that always apply. Quite the opposite: if you're smashing an interval session and getting faster as a result, you should vary it up often and try new formats.

In the same way that too much of the same thing can become boring, your body also adapts to interval training and you won’t see as much improvement if you keep repeating the same exercises.

What kind of distances and how long to rest?

There is no ultimate interval training guide. However, there are few basic principles that you can stick to:

• Use your target distance as a guide: Focus on your target distance; this might be a half marathon, for example. If you want to increase your running speed, the interval speed should be the same as or faster than your competition speed otherwise it will serve as capacity training rather than speed training.
• Around 12-18 km total distance: For half-marathon interval training, it is recommended to cover a total distance of around 12-18 km during the interval session. For a 10 km competition goal, this would be around 8-10 km.
• Keep interval distances short: Intervals should be no longer than 15 to 20 minutes at a time, otherwise you won't be able to maintain a fast enough pace. The traffic light interval session is a simple method which involves running 3 km at your competition speed (= green), followed by 2 km at a slightly faster pace (= yellow) then 1 km at an even faster pace (= red). Jog at a recovery pace for around 3 minutes in between each interval.
• Run short and fast: Go ahead and try even shorter interval sessions, such as 400 m with a short break, followed by 200 m all out with a long break. Repeat 10-15 times. Keep focussing on your form during the really fast sections for good coordination.
• Speed requires rest: In order to run fast, you'll need to allow enough rest between intervals.

Extensive or intensive? Speed or pulse?

Rest makes all the difference

During extensive interval training, the intensity remains high enough that fast sections can be repeated often with short rest periods only. For example, 6-8 x 800-1000 metres at a fast pace (yellow intensity level) followed by one minute of easy jogging. In extensive interval training, the total duration of the fast sections amounts to around 20 to 30 minutes. The yellow intensity level should feel challenging but not too difficult. This corresponds to around 75%-85% of your maximum heart rate.

During intensive interval training, the running pace is faster than during extensive interval training with proportionately longer rest periods (example: 10 x 400 metres at a very fast pace with 2 minutes’ rest). Red intensity levels should feel extremely challenging, even reaching maximum effort. This corresponds to around 85%-95% of your maximum heart rate. During intensive interval training, the total duration of the fast sections amounts to just 10 to 15 minutes. Along with the warm-up and cool down, the entire interval training session should take around an hour.

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