Favourite Interval Training Session

Richard, what is your favourite interval training session?

“That depends on what I’m training for, and what stage of my training I’m at. My main focus is usually a 10km race, so I like to pull out this session every so often. It’s a great speed endurance workout, and terrific for helping you to run on how you feel, rather than any set time. The key is to really take notice of how you’re feeling in your warm up”

Warm up

10 min easy jog followed by 6 * 100-200m run throughs at the desired pace for the session. The main part of the session is run at perceived current 10km pace – ie the pace you could race a 10km fun run right at the time of the training session.

You can use these run throughs to help you determine how fast you should do the main part of your session. Either use a Garmin to measure your distance and pace, or do the session on a track.

Run through a couple of 200’s at an effort that you feel you could run your 10km at. After the first few, you should have a good feel for what sort of pace you’re on for the session. Then you can assess what pace you’re running at, and apply that pace to the main part of your session.

So, to clarify (hopefully).

Easy run for 10 mins

2 -4 * 200m run throughs at a pace that you feel you could race a 10km in, based on how you feel right now, when you’re running, NOT based on previous times, PB’s, or times you’re hoping to achieve in the future. In fact, not based on time at all, just on how you’re feeling.

Once you’re comfortable that you’ve got the pace you can race 10km in, have a look at the actual pace you are going. Do another 2 or 3 * 200 and either using a Garmin or other GPS device, look at the pace you are going, or time the 200m and multiply by 5 to get your KM pace.

Core Session

10*1km @ perceived 10km pace (as assessed in warm up)

30 sec standing recovery between each 1km interval

Cool down

10 min easy jog followed by some stretching.


Tell us your favourite running session.

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