5 Interval Training Running Workouts for Speed

Let’s be real—interval training is that workout you love to hate.

I’ve been there. Back in the day, I treated intervals like punishment. Sprint, slow jog, sprint again? Sounded like a cruel joke. I remember dragging myself out the door on speedwork days, grumbling like a moody teenager stuck doing chores.

But here’s the thing—I also hated being slow. I wanted to feel fast. I wanted to pass people. I wanted to race better. And interval training? That was the turning point.

It felt brutal at first, but it lit a fire under my running.

Fast forward to now—I’m training in the Bali heat, running hills like they owe me money. I’ve gone from avoiding the track to being the guy telling other runners to hit the track.

Why? Because I’ve seen the payoff firsthand.

Intervals changed my running, and I’ve seen them do the same for dozens of runners I coach.

So, let’s break it down—what intervals really are, how they help you get faster, and some of my go-to workouts (from beginner-friendly to “this might break me” level).

I’ll sprinkle in stories and lessons I’ve picked up from years of running and coaching. Let’s cut the fluff and get into what actually works.

What Is Interval Training in Running?

In simple terms, interval training means alternating between running fast and slowing down to catch your breath.

Push hard for a short time or distance, then back off and recover—repeat that cycle.

A classic beginner example? Sprint for 1 minute, jog or walk for 2, repeat 5–8 times. That’s it. It’s not fancy. It’s just hard work and rest, back to back.

If you’ve done a run/walk plan like Couch to 5K, congrats—you’ve already touched interval training.

Walking then jogging is just the base version. As you get fitter, you start swapping walking for jogging, and jogging for hard running.

The cool part? You can shape intervals however you want. It can be time-based (like 30-second sprints), distance-based (think 400m repeats), or based on landmarks (hello, fartlek workouts on the trails).

And the reason runners won’t shut up about intervals? Because they work. Plain and simple.

Intervals force your heart, lungs, and legs to handle more stress, then bounce back. That back-and-forth effort teaches your body to recover fast and go again.

Over time, this means you can race faster, finish stronger, and hit new PRs. You don’t need fancy gear or a sports science degree—just a timer, a pair of shoes, and the willingness to grind.

Why Interval Training Makes You Faster (Let’s Get Real)

Look, intervals hurt. That’s just the truth. But they work. They’ll light up the systems in your body that actually matter when it comes to running faster, stronger, and with more purpose.

Here’s why they pack such a punch:

1. You Boost Your Engine (VO2 Max Gains)

When you hit those hard reps near your limit, your VO2 max—the way your body uses oxygen—goes up. That’s your internal engine getting an upgrade. With more horsepower, you run faster without trying harder.

I remember the first time I trained specifically to raise mine—it felt brutal, but over time, my easy pace got quicker, and those “tough” paces? They didn’t feel so impossible anymore.

Here’s a stat for the skeptics: A six-week study using the 10-20-30 method (20 seconds fast, 10 seconds easy, 30 seconds medium) showed that runners cut an average of 42 seconds off their 5K times. That’s huge.

Even folks who weren’t going all-out still saw a 7% improvement in VO2 max. I’ve used that same method with some of my newer coaching clients. They come in tired of plateauing, thinking they’re “just slow.”

2. Heart & Lungs: Built for the Long Haul

With intervals, your heart works hard during the fast reps and gets better at recovering between them. Over time, this teaches your cardiovascular system to be more efficient.

Your lungs too—they get better at bringing in oxygen and pushing out waste. More oxygen-rich blood gets to your legs = faster miles.

I’ve seen this in nearly every runner I coach. Once you start doing intervals consistently, those hills or faster efforts don’t feel like death anymore.

One lead researcher even said that putting your heart under short bursts of stress this way makes it adapt faster over time.

3. Your Legs Get Smarter and Faster

Fast reps recruit your fast-twitch muscle fibers—the ones that help you sprint, surge, and finish strong.

You also train your neuromuscular coordination, which is a fancy way of saying you teach your brain and body to move faster and smoother.

And hill intervals? They’re like speed training in disguise. They force your knees up, arms to pump, and glutes to fire. That’s the exact form you need for strong, efficient strides.

I always throw these in for runners who struggle with late-race fatigue.

4. You Raise the Wall (Lactate Threshold Gains)

Intervals also help with endurance—yep, even those short bursts. When you push hard, you train your body to handle and clear lactic acid.

That means less “ugh my legs are toast” and more “I’ve got another gear.”

Longer intervals (like 3–5 minutes at 5K or 10K pace) are clutch here. They’re hard, but they bridge speed and stamina.

I’ve personally used these sessions to prep for races where I needed to stay strong past mile 10. They make the difference between surviving and competing.

5. You Build Grit & Pacing Skills

Let’s be real: intervals are mentally brutal. You start fresh, then hit fatigue, and still have more reps left. That builds mental armor.

You learn to run relaxed even when your body’s screaming. That’s where PRs are born.

Big mistake I see? Runners blast the first rep, then crash. If you can’t finish strong, you went too hard too early. Consistency is the name of the game.

I always say: your last rep should look as good as your first. That’s how you know you did it right.

6. Short on Time? Intervals Get It Done

Here’s the kicker—intervals are super efficient. You don’t need hours. A solid 30-minute interval session can hit speed, endurance, and aerobic systems all at once.

Busy week? Skip the fluff. Hit two hard interval sessions and watch your fitness climb. Just don’t overdo it. Recovery is key (and we’ll talk about how often you should do these later).

For me, intervals are the “no-excuses” workout. Even on chaotic weeks, they keep me progressing.

7. Intervals Are for Everyone

Interval training isn’t just for elites in split shorts. It works whether you’re chasing a sub-25 5K or trying to run your first mile without stopping.

“High intensity” doesn’t mean sprinting like a maniac. It means your hard—whether that’s a strong jog or a gut-busting push.

That kind of change keeps you hooked. It keeps you showing up on the hard days, because you know those hard reps are doing something.

8 Interval Running Workouts That Actually Make You Faster

I hate to sound like a broken record, but if you want to see real gains, interval training is where the magic happens. Below are 8 workouts I rotate through myself and with the runners I coach. They’re listed from beginner-friendly to “let’s suffer together” levels.

Don’t overthink the order though—just pick one that fits your current fitness and sprinkle it into your week (not all at once unless you’re training to puke).

1. Track Repeats (a.k.a. the Brutal 800s)

This is a classic for a reason. It builds both your speed and endurance like few workouts can.

Two laps around a standard track (that’s 800 meters) at a hard pace, followed by a chilled-out lap to recover. No track? Just run hard for about 3–5 minutes based on your fitness, or use your GPS watch to get close to 0.5 miles.

The workout:

Start with 3–4 × 800m if you’re new, build up to 5. After each one, do 400m easy jog (or walk-jog if you’re gasping for life).

Another twist? 8 × 400m fast with 200m recoveries—it’s the same amount of work, just in smaller chunks.

Pace tip:

Shoot for a bit faster than your 5K pace. You should feel like you’re working hard, especially in that second lap, but not dying. The last thing you want is to blow up on lap two after going out like a rocket on lap one.

Pro tips:

• Mentally split each 800m into two 400s.
• Don’t race the first one and limp through the last.
• If your times get slower each rep, cut it early. Junk miles don’t make you faster—smart, strong reps do.

Tweaks:

• Beginners: start with 6 × 400m.
• Veterans: try 1000m or 1200m reps, or shorten the recovery. It gets spicy real quick.

2. Fartlek (“Speed Play” That Doesn’t Suck)

“Fartlek” is Swedish for “speed play,” and yeah, it sounds weird. But it’s a game-changer.

No pressure, no stopwatch stress. Just you, the road, and some playful bursts of speed.

The workout:

During your usual 20–30 min run (or longer), throw in random bursts:

• Sprint to that lamp post.
• Jog to the next corner.
• Push hard for one minute, then chill until your breathing slows down.

Classic version? Try the lamp post fartlek—sprint between lamp posts or trees, recover till you feel ready, repeat.

Want some structure? Go for 10 × 1 min fast / 1 min jog. Or a ladder: 1–2–3–2–1 minutes hard with equal rest.

Pace tip: “Fast” is whatever fast is for you that day. Some bursts might feel like flying. Others might just be a quicker shuffle. Doesn’t matter. The effort is what counts.

Why it works: It’s sneaky hard—in a good way. You still hit all the benefits of interval training, but without the mental stress.

Plus, it teaches your body how to surge and recover, just like you might have to do mid-race when you’re passing someone or climbing a hill.

3. Hill Repeats (Speedwork in Disguise)

You don’t need a fancy track or a stopwatch to build speed. Got a hill? You’ve got a training ground.

I call hill repeats “speedwork in disguise” because they crank up your power without you needing to fly on flat roads. The slope does the dirty work—more resistance, more burn, more results.

The Workout:

Find a hill that takes you 30 seconds to a minute to climb at a strong effort. Not Everest. Just a steady incline that makes your lungs scream a bit.

After a solid warm-up, do 6–10 repeats:

• Charge hard up the hill (not a jog—this should hurt a little).
• At the top, turn around and walk or jog back down to recover.
• Catch your breath, shake it out, then go again.

Just starting out? No problem.

Begin with 4 hill sprints of 20–30 seconds. Build from there.

No hills around? Treadmill to the rescue. Set the incline at 5% and run hard for 30 seconds. Then recover with flat walking or slow jogging.

Running up teaches you how to run well:

• You can’t overstride on an incline (goodbye sloppy form).
• You naturally lean forward, lift your knees, and keep your steps quick.
• The heart rate spike? That’s real aerobic work in a short time.

Bonus: Injury Protection. Here’s a cool thing: uphill running is easier on the joints. Since you’re landing with less force, it’s a great option if you want to avoid pounding the pavement.

I’ve coached older runners who swapped flat intervals for uphill sprints—and their knees thanked them.

One guy I coached was rehabbing a hamstring strain. Flat sprints kept flaring it up. But hill repeats? Safe and effective. He built serious strength without the risk.

As you get stronger, play with variety:

• 4 × 30s hard
• 2 × 1min hard
• Or go for a hilly fartlek run where you attack hills mid-run.

4. Treadmill Pyramid Intervals (25-Minute Gut Check)

 I don’t love treadmills—but when monsoon rains hit in Bali and the streets flood, they’re a lifesaver.

This pyramid session? It’s short, brutal, and gets the job done. You build speed, stamina, and leg turnover—all in under 30 minutes.

The Workout:

Start with a 5-minute warm-up jog. Then hit the pyramid:

• 1 min hard @ ~9 mph
• 1 min easy jog
• 2 min hard @ ~8.5 mph
• 1 min easy jog
• 3 min hard @ ~8 mph
• 1 min easy jog

Then back down:

• 2 min hard @ ~8.5 mph
• 1 min easy
• 1 min hard @ ~9 mph

Finish with a 5-minute cooldown jog or walk.

Add a Kick:

To turn this into a hill session, toss in incline. I usually bump the 3-minute interval to 5% incline—feels like climbing a volcano, and your legs will agree.

Pacing Made Simple:

• 1-minute intervals = fast and hard (think mile pace)
• 2-minute = around 5K effort
• 3-minute = 5K to 10K pace, especially if you add incline

Longer rep = slightly slower speed. Then bring the speed back up as the reps get shorter. Keep the recoveries to 1 minute if possible—but if you’re dying, stretch the longer ones to 90 seconds. No shame in smart recovery.

Why It’s Worth It:

This workout is like a buffet for your running system:

• You hit speed in the short reps
• Build endurance in the longer one
• Engage your muscles differently with incline

Plus, treadmill running forces you to hold the pace. There’s no easing up—once that belt moves, you move. It teaches you mental toughness and consistent form.

5. 100m Dash Repeats (All-Out Speed)

This one’s all about getting fast. I mean really fast. We’re talking max-effort, chest-burning, arms-pumping, let-it-rip speed. Like you’re chasing the bus and it’s pulling away.

100-meter repeats are short, sharp, and explosive. These aren’t for beginners—at least not before you’ve done some easier intervals.

But if you’re ready? These will light up your fast-twitch fibers, fix your form, and make every other run feel lighter.

The Workout:

Find a straight 100m stretch—a track is perfect, but a flat road or field will do.

Warm up like your race depends on it: 10 minutes easy jog, some dynamic drills (leg swings, skips, high knees), and strides.

Then hit:

• 8 to 10 × 100m sprints at close to max effort
• Walk or jog slowly between each—at least 1–2 minutes or about 100–200m

Trust me, you need that full recovery if you want to keep the speed sharp.

For the first 2 reps, hold back just a little (95%) to avoid pulling something. Once your body’s fired up, go full throttle.

How Fast?

All-out. If your fastest-ever 100m is 15 seconds, shoot for 16–17 on these.

The goal is recruiting your power muscles—fast-twitch fibers that make you snap off the ground like a coiled spring. This isn’t about pacing. It’s about letting go—with control.

Why It Works:

Sprints like these train your brain and body to move faster. You’re not just building speed—you’re teaching your body how to feel fast.

It’s like lifting heavy in the gym: once you’ve pushed hard, your regular effort feels easier.

They also clean up your form. You can’t sprint with sloppy posture.

Sprinting forces:

• High knees
• Strong arm swing
• A bit of forward lean
• Core engaged

It builds power, coordination, and makes your finish kick in races stronger.

Even marathoners can benefit—some research shows that short, max-effort sprints (called alactic sprints) can improve overall running economy.

Oh—and let’s not ignore the hormonal kick. Sprinting boosts growth hormone and other muscle-building responses you won’t get from jogging.

Coach’s Tips:

• Never do these when tired or sore. Sprinting on worn-out legs is a fast track to injury.
• Best done when fresh—maybe after a rest day.
• Focus on form: stay relaxed in the face, lean forward slightly, drive your knees, and snap your legs under you.
• Arms should drive back—not across your chest.
• Think bounce, not grind. Sprinting should feel snappy.

6. Tempo Interval “Cruise” Repeats

Let’s shift gears. Tempo intervals are your bread-and-butter effort runs.

Not maxed out.

Not easy.

Just that sweet middle ground where it hurts a little—but you know you can keep going.

Some people call these “cruise intervals,” and for good reason. They teach you to hold strong paces, build endurance, and level up your race efforts.

The Workout:

Try this classic:

• 4 × 1 mile at tempo pace with 1-minute jog between each

Or go by time:

• 3 × 10 minutes at threshold effort, with 2 minutes jog to catch your breath

If that’s too much for where you are, start with:

• 2 × 1 mile with 2–3 min jog
• 3 × 5 minutes hard with 2 min rest

The key:

Hold a solid effort, then jog just enough to reset. Not full recovery—just enough to keep the quality high across the whole workout.

Tempo Pace? What’s That?

Think “comfortably hard.” Like 10K race effort. It’s about 85–90% of max heart rate. You can maybe spit out a sentence but forget about chatting.

If you go too hard and can’t finish the rep—you missed the mark. This isn’t a sprint. It’s a steady grind.

Why It Works:

Tempo intervals build your lactate threshold—that point where your muscles start to feel the burn.

By training around that level, you push it higher, which means you can run faster before your legs start screaming.

It also makes longer race efforts (10K, half-marathon) feel smoother.

Here’s the kicker: Breaking up tempo runs into intervals actually lets you do more work at that pace. Instead of one big 20-minute slog, you could knock out 30+ minutes of solid work in segments.

Coach’s Tips:

• Slot these between your hard intervals and your long runs.
• These won’t destroy you—but they will teach you how to stay locked into a rhythm when things get tough.
• Keep recoveries short and easy. Jog it out—don’t walk or stop.
• Your first rep might feel easy—don’t trust it. The effort creeps up by rep 3 or 4.

If your splits stay steady, you’re winning. If you’re fading hard at the end or your form’s falling apart, back off a bit or reduce the number of reps.

Variations to try:

• 2 × 15 minutes at tempo with 3 min jog
• 6 × 5 minutes at tempo with 1 min jog

The format changes, but the idea stays the same: lock into that steady “comfortably hard” gear.

7. Ladder Intervals (Going Up and Down the Pain Scale)

Let’s talk ladder workouts — one of my go-to sessions when I’m craving something that’s equal parts brutal and fun.

The name says it all: you climb up in distance, then come right back down. Think of it like: 200m – 400m – 800m – 400m – 200m.

Each rep builds up, then drops off, keeping your body (and brain) guessing the whole time.

How It Works:

Here’s a basic ladder I’ve used with dozens of runners:

• Run 200m fast, then jog 200m
• 400m hard, jog 200m
• 800m grind, jog 200m (or take 400m if you’re gassed)
• Back down: 400m fast, jog 200m
• Final 200m — go out with a bang
• Cool down with an easy 400m jog

If you’re not near a track, no problem. You can do a time-based ladder too — 1 minute hard, 2 min, 3 min, back to 2, then 1.

Match the effort to the duration. Outdoors or treadmill, it works both ways.

For longer sessions or endurance focus, try something like:

• 1K – 2K – 3K – 2K – 1K

Mix in paces:

1K at 5K pace, 2K at 10K pace, 3K at half marathon pace. It’s like speed dating with your thresholds.

Here’s the rhythm I coach:

• 200m → Go mile race pace or faster (all-out but smooth)
• 400m → Around 3K effort
• 800m → 5K pace, but don’t burn it in the first 200m

That 800 will feel long after blasting the 200 and 400. Settle into a rhythm, don’t chase the clock right away.

Then on the way down, try to beat your first splits. If you opened with a 90-second 400m, shoot for 88-90 on the second one even when your legs are cooked.

That teaches you to push tired — a skill every racer needs.

Why It Works:

This isn’t just about mixing it up. It hits every gear — fast-twitch and aerobic.

• Short reps sharpen your speed
• The long middle part works your grit and endurance
• Switching gears mid-workout teaches you how to respond during a race — when someone surges or you have to shift pace unexpectedly

Plus, ladders break the monotony. Mentally, knowing the next rep is a different length helps you stay locked in.

It’s not just “repeat 800s ’til you die.” It’s “crush this 200, then hang tough for 800.” Way more exciting.

8. The 10-20-30 Workout  

This one’s a little weird — but in a good way.

It’s called the 10-20-30 workout. And yeah, it sounds like a locker combination, but it’s actually one of the best interval sessions I’ve used to build speed without totally frying your legs or lungs.

It came out of Denmark a few years back — backed by research that showed you don’t need to go full beast mode to improve your 5K time.

You just need the right rhythm.

How It Works:

One block = 5 minutes of this:

• 30 seconds slow jog
• 20 seconds moderate pace
• 10 seconds fast (around 90% — not full sprint)

You repeat that pattern 5 times for a total of 5 minutes. Then rest with an easy 2-minute jog, and go again.

Usually 2–3 blocks is enough to leave you winded but not wrecked.

Want the numbers?

• 0:00–0:30: easy (think warm-up pace)
• 0:30–0:50: steady (like marathon or threshold pace)
• 0:50–1:00: fast (not all-out, but aggressive)

Repeat that 5x = 5-minute set → Rest → Repeat set

Set your watch to beep if you can, or just count it out in your head. It might feel awkward at first, but once you get the rhythm, it flows.

Pacing Breakdown:

This isn’t about sprinting your guts out.

• The 10-second burst is about 90% — fast, but controlled
• The 20s should feel like you’re working, but still in control — maybe your 10K pace
• The 30s? Take your foot off the gas. Just jog, reset, breathe

And yep — it really works.

That Danish study showed runners got faster without ever hitting max sprint pace.

They saw gains in 5K time, VO2 max, and general health stuff like blood pressure and cholesterol. And they weren’t training like maniacs. Just smart.

Why It Works:

This workout tricks your body into training hard without burning out.

• The short sprints work your running form and explosiveness
• The moderate sections hit your threshold zone
• The frequent pace changes teach your body to clear lactic acid like a pro

Also… it’s fun. I know that’s not scientific, but when your workouts are engaging, you’re more likely to do them.

This one keeps your mind busy, your legs moving, and the clock flying.

Final Thoughts and Next Steps

I encourage you to pick one of the workouts above and try it in the next week.

Maybe you start with the fartlek or a short ladder – that’s great.

Or if you’re a seasoned runner, perhaps you’re eyeing those 100m sprints or the 10-20-30 workout for a new stimulus.

Mark it on your calendar. Action is the only step left.

After all, reading about running doesn’t make you faster – executing these workouts will.