Intervals: The Workout That Changed My Running

By Michael Baker When I first started training for longer races, I did what most runners do. I ran the same pace almost every time I went out. Then I discovered intervals. I did not start with a track, a stopwatch, or a complicated training plan. I started with simple fartlek intervals. I would run hard for about 0.15 to 0.4 miles, then slow down to an easy jog until I felt recovered. Then I would do it again. I would typically repeat this 6 to 8 times during a run, with a 1.5 to 2-mile warmup beforehand and a 1.5 to 2-mile cooldown afterward. Over time, those intervals got longer. What started as short surges became half-mile efforts, then three-quarter mile efforts. Today, many of my interval sessions include efforts approaching a mile at a time, often run at a pace that starts with a six. Intervals are one part of my typical 3 to 4 run per week training plan, and I usually perform them once per week. The other runs focus on aerobic development, tempo work, or long-run endurance. So why do intervals work? One reason is they help improve your lactate threshold. If you are a lifter, think about the burning sensation that builds during a hard set. Runners experience something similar. As intensity increases, fatigue starts to accumulate and eventually forces you to slow down. Intervals help train your body to clear and manage that fatigue more efficiently, allowing you to maintain faster paces for longer periods of time before hitting the wall. The best part is that you do not need a track, fancy equipment, or a complicated plan. Run hard.Jog easy.Repeat. Do it consistently, and over time you will be amazed how much faster you become.