This type of structured training builds speed and offers new challenges for both beginner and experienced runners. Here’s how to do it right.

Picking up your pace through interval training has countless advantages for your overall performance, on and off the track. This type of work helps you gain a more efficient stride and improve your VO2 max, says Nell Rojas, USATF-certified run coach and certified personal trainer in Boulder, CO, and Honey Stinger-sponsored athlete. Science backs this up, saying intervals can improve power, reduce time to exhaustion, better your VO2max and boost heart health.

From a mental stimulation standpoint, you have to challenge your mind to focus on a specific pace,” rather than zoning out and just checking off miles as you might do on long-distance, relaxed-paced runs.

Plus, intervals build the aerobic capacity needed to do those longer runs, which is important for all runners but especially those new to the sport. Someone who hasn’t run much, for example, might find the idea of running 30 to 40 minutes non-stop an intimidating feat. But five or 10 minutes with walk breaks? That’s doable. Confidence building is a big benefit.

To top it off, because you’re accelerating and decelerating, you strengthen your mechanics and become a more well-rounded runner. “Running intervals allows for an increase in intensity and creates a contrast between the work interval and recovery period—this contrast can really awaken muscles that often get a little ‘sleepy’ from constant steady pace mileage.

Source:https://www.runnersworld.com/training/a33384987/how-to-progress-your-interval-training/