5 Interval Training Running Workouts for Speed

Want to run faster? Interval training is one of the best ways to get there.

So, what exactly is interval running? It’s a workout where you alternate between short, intense bursts of speed and slower recovery phases, repeated multiple times within the same session.

From beginners to pros, I’ve watched athletes improve so much with interval training. High-Intensity Interval Training, or HIIT, has been around for years for many  reasons (more on this later)

In this post, I’ll share five of my go-to interval workouts guaranteed to help you build speed and endurance. These sessions include intervals, fartleks, tempo runs, and hill reps—essential speedwork that’ll make a noticeable difference in your running game.

Let’s dive a little deeper.

What Exactly Is Interval Training?

It’s a workout that alternates fast-paced segments with slower recovery periods, often done on a track, but you can adjust for any flat stretch of road.

Most interval sessions break down into two parts: first, there’s the “repeat,” which is the fast-paced segment where you aim for a specific speed over a set distance.

Repeats can be short, like 100 to 400 meters, or longer if you’re ready for more. After each fast effort, you get a chance to recover, which can last anywhere from 30 to 60 seconds, or you can match the recovery to the distance you just ran.

Adding a few speed workouts each week really boosts your running performance, and make it easier to keep up with the competition during your next race (if that’s one of your goals).

There are a few things to keep in mind when planning speed workouts. These include (but not limited to) interval length, the number of reps, the speed, training pace, and how often you do them.

Classic examples of speedwork training include interval workouts, tempo runs, and fartlek sessions.

How to Warm Up the Right Way

Before diving into intervals, warming up is non-negotiable! I can’t tell you how often I’ve felt sluggish during a workout because I didn’t warm up properly.

A proper warm-up gets your blood flowing, warms up your muscles, and gets you mentally ready to go. Skip this step, and you’re inviting injury or fatigue.

Here’s how I recommend warming up:

• Begin with an easy 5-10 minute jog.
• Follow that with some dynamic stretches and mobility drills. My go-to’s are quad tugs, butt kicks, high knees, lunges, and inchworms.
• After that, throw in a few speed drills like strides—these are short accelerations (20 to 30 seconds) where you run at near-max effort. Aim for four to six strides to get your body primed for the hard work ahead.

You should also try the Myrtle routine as a warm-up option.

How I Got Started with Interval Training

When I first tried intervals, I started small. I wasn’t about to dive head-first into 800m repeats without knowing what I was doing.

New to intervals? Here’s a simple one to start with:

• Run for 200 meters at a quick pace (something a bit faster than your 5K speed).
• Follow that with 200 meters of easy jogging to recover.
• Repeat this six to eight times.

I remember my first interval session—it was tough, but the feeling of accomplishment afterward? Worth it.

The best part? It’ll get easier, and you’ll see progress faster than you think

What’s the Right Speed?

Interval training is all about intensity. Most intervals are done at 85-98% of your max heart rate, depending on your fitness level.

Aim to run slightly faster than your 5K race pace for shorter intervals, with longer recovery periods (usually double the time of your fast segments). Run at your 5K pace for longer intervals with equal or slightly shorter recovery breaks.

The Basic Interval Run

If you’re new to intervals, don’t worry; this is the perfect place to start. This basic interval workout is a great way to start with speedwork.

Complete five 800-meter repeats, with a 400-meter jog in between each one. Or, you can try eight 400-meter repeats, with a 200-meter recovery jog. It’s about building that balance between pushing hard and catching your breath.

If you’re new to intervals, start with only 3-4 repeats per session. As you get stronger, you can increase the intensity and number of intervals. Consistency is more important than pushing too hard too soon

Fartlek Fun

One of my favorite speedwork styles is the Fartlek workout (it means “speed play” in Swedish).

It’s one of my favorites because of how flexible it is. There’s no rigid structure; you can change your pace however you want. You pick landmarks—a tree or a streetlight—and sprint to them. Then jog to recover.

It’s more relaxed than structured intervals and less intense, but you’re still getting a great workout.

I’ve done fartlek runs where I simply sped up to catch the next tree or mailbox, then slowed down to recover. The beauty here is that it strengthens your aerobic and anaerobic systems, making you a stronger runner overall.

The key to a good fartlek session is to start with a warm-up, around 10 to 15 minutes of easy jogging.

Once you’re warmed up, pick an object ahead, like a lamppost or a tree, and run toward it at a fast pace.

Once you reach it, jog slowly to recover, pick your next target and go again.

The flexibility here is why I love it—you can make it as hard or as easy as you need based on how you feel that day.

The Treadmill Interval Routine

Short on time? Try this treadmill workout—it’s quick but effective

Trust me, you can make those 25 minutes count. One of my go-to routines involves alternating between high-intensity bursts and lighter recovery phases, while adjusting the incline to challenge your body.

Start with a 5-minute warm-up at an easy pace. After that, bump up your speed to something challenging—around 9 mph or faster—and hold it for one minute. It’ll take about 10-15 seconds for the treadmill to reach the pace, so stay patient.

After each fast burst, recover for a minute.

Add a 4.0 incline to mimic those outdoor hill conditions to increase the intensity. Do this for about 15 minutes, alternating between your fast segments and recovery. Finish with a 5-minute cool-down. It’s a quick session, but it gets the job done.

Hill Repeats

Hill workouts  can be tough, but the benefits are real.

I like to think of hills as speedwork in disguise. You’re not necessarily sprinting at top speed, but the effort you’re putting in gives you similar gains.

Running uphill forces you to engage all the key muscles needed for proper running form—like lifting your knees and swinging your arms.

Here’s how to do it.

Find a hill that’s at least 100 yards long. Ideally, it shouldn’t be too steep, just enough to give you a challenge.

When I plan my hill workouts, I aim for a hill that takes me about 30 seconds to a minute to climb at 90% effort.

If you’re in a flat area, no worries—find a bridge or a highway overpass to use.

After a solid warm-up, hit the hill with about 5K effort (remember, this is effort, not speed).

Once you reach the top, walk or jog back down to recover, then repeat.

As you progress, you can increase the number of intervals, the incline, or even the speed of your efforts.

The 100m Dashes

Hit the track to feel (and run) like a pro sprinter. But be careful. Do this only after interval workouts and fartleks have become a part of your routine.

Before you go full speed, warm up with a 10-minute jog, then perform six to eight strides to get your muscles fired up and ready to do some intense work.

Next, perform eight to ten 100m fast bursts. Your first interval should include 40 meters at maximum speed.

To recover, walk or jog for half the duration of the faster interval before jumping onto the next one.

Aim for 95 to 99 percent of single max effort. So, for instance, if your 100-m max effort is 18 seconds, then the slowest you drop to 20 seconds.

As you get used to track training, increase the volume of reps and lengthen reps to 200 meters, sprinting nearly the entire time at top speed.

Frequently Asked Questions About Interval Training

I know that you have more one question about interval training. Let me address some of them.

How often should I do interval training?

For most runners, incorporating interval training 1-2 times per week is ideal. This frequency allows you to push your limits and improve your speed without compromising recovery. Make sure to balance these workouts with easy runs and rest days to avoid overtraining and reduce the risk of injury.

What should I eat before an interval workout?

To fuel your body for interval training, aim for a light snack that includes both carbohydrates and protein about 30-60 minutes prior to your workout. Good options include:

• A banana with a small amount of peanut butter
• Greek yogurt with honey and a sprinkle of granola
• A slice of whole-grain toast with avocado

These foods provide the necessary energy for your workout and help improve your performance.

How long should each interval last?

The duration of your intervals can vary depending on your fitness level and goals. Generally:

• Short intervals (e.g., 30 seconds to 1 minute) are great for building speed.
• Longer intervals (e.g., 2 to 5 minutes) can help improve your endurance.

Experiment with different durations to find what works best for you!

What should I do after an interval workout?

After completing your intervals, it’s important to cool down properly. Spend 5-10 minutes walking or jogging at a slow pace to gradually lower your heart rate. Follow this with static stretching to enhance flexibility and aid recovery. Hydrating and refueling with a balanced meal or snack afterward will also help your body recover effectively.

Join the Conversation!

I’d love to hear from you!

Have you tried incorporating interval training into your running routine?

What strategies have worked for you, or what challenges have you faced?

Sharing your experiences can inspire and motivate fellow runners who are navigating their own training journeys.

Feel free to share your thoughts, ask questions, or provide tips that have helped you along the way in the comments section below. Your insights matter, and engaging with our community not only enriches your own running experience but also supports others looking to improve their performance.

Let’s build a strong running community together—your voice is important, and we’re excited to hear from you!