Interval Training for Beginners: A Gentle Introduction

Intervals are short faster efforts separated by recovery. They can add variety and help you get faster, but only once you have some easy running behind you.

When to start

Wait until you can run comfortably for about 20 to 30 minutes, and have been running regularly for several weeks.

A beginner session

After a warm-up of 10 minutes of easy running:

1. Run hard for 30 seconds. Fast, but controlled.
2. Jog or walk for 90 seconds to recover.
3. Repeat 4 to 6 times.
4. Finish with an easy cool-down of 5 to 10 minutes.

How hard is hard?

Aim for an effort of about 7 out of 10 at first. You should be breathing hard, but not sprinting flat out.

Progressing

Increase gradually over several weeks:

• add one more repeat
• lengthen the hard part to 45 or 60 seconds
• shorten the recovery slightly

Change one thing at a time.

How often

Once a week is plenty for a beginner. Leave at least one easy day or rest day before and after.

Keep records

Tracking your repeats lets you compare sessions. Look at pace for each hard effort and see whether it holds steady.

Common mistakes

• Starting too fast and fading by the third repeat
• Doing intervals too often
• Skipping the warm-up
• Recovering too briefly

Tips

• Stop if anything hurts sharply.
• Keep most of your running easy.
• Pick a flat, safe stretch for repeats.

Track every run, walk and jog with Run Tracker →