{"id":292475,"date":"2025-11-19T04:28:11","date_gmt":"2025-11-19T04:28:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/292475\/"},"modified":"2025-11-19T04:28:11","modified_gmt":"2025-11-19T04:28:11","slug":"how-to-start-progress-intervals","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/292475\/","title":{"rendered":"How to Start & Progress Intervals"},"content":{"rendered":"

If you\u2019re a newer runner<\/a>, you\u2019ve likely been bombarded with training plans<\/a> discussing time on your feet<\/a> and working on building up endurance and mileage. Maybe you\u2019ve even heard about the benefits of strength training<\/a> as you begin stacking miles. But what about stepping on the gas, a.k.a. speed workouts?<\/p>\n

Faster pace work is the unsung hero of any well-rounded training plan. With it, a good runner can become a great one! <\/p>\n

\u201cSpeedwork is a crucial component of training to help establish confidence, develop mental tenacity, and allow the body to learn and implement faster goal paces<\/a> for race day,\u201d says Jess Movold<\/a>, certified run and strength coach based in Austin, Texas.
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But it\u2019s not just about stepping on the gas occasionally. You need a plan! You also need to regularly integrate speed workouts<\/a> into your overall running plan\u2014without overdoing it.<\/p>\n

For Movold that means using the 80\/20 rule<\/a>: \u201c80 percent of the weekly miles should be easy and comfortable with no pace goals or numbers to focus on,\u201d she says. \u201cTwenty percent of them should be quality sessions with goal paces and goal targets.\u201d<\/p>\n

New to speed workouts? Consider this your get-started guide. We\u2019ll unpack the benefits, discuss the injury risks, and offer tips on how to make it a seamless part of your overall training regimen, including the best workouts to start with and how to progress them. <\/p>\n

What are the benefits of speed workouts?<\/p>\n

The surface-level benefit of speed workouts may be a faster pace, which is great, but there are plenty of other things going on behind the scenes, too. \u201cSpeedwork enhances your overall muscle strength, power, running economy<\/a>, and efficiency<\/a>,\u201d explains Marcel Dinkins<\/a>, CSCS, Peloton instructor. <\/p>\n

For starters, speed sessions can change and adapt your muscular structure. You\u2019re building more strength, power, and size in your muscles. You\u2019re tapping into and developing your type II muscle fibers<\/a>, also known as your fast-twitch fibers, which Dinkins says \u201ccan enhance your ability to sustain higher speeds over longer periods, improving overall athletic performance and endurance in activities requiring quick, powerful bursts.\u201d The finishing kick<\/a> at the end of a race or the power you need to get up a hill? That\u2019s where fast-twitch fibers light up. <\/p>\n

\u201cSpeedwork is also good for your heart, helping to improve your cardiovascular capabilities by increasing your VO2 max<\/a>,\u201d says Movold. The higher your VO2 max<\/a>, the more effective your heart is at supplying blood and oxygen to your muscles, which enables you to work harder and longer during your runs.<\/p>\n

Your bones also get a boost with intervals. According to research published in Sechenov Medical Journal<\/a> in 2023, sprint training<\/a> not only positively affects the density and structure of your bones, but for older and middle-aged runners, specifically, it may also potentially prevent age-related bone loss<\/a>. <\/p>\n

Are there risks to doing speed workouts?<\/p>\n

The simple answer is yes. Here\u2019s why: Speed workouts involve more dynamic and explosive movements. You are moving your muscles at a much more rapid pace, particularly your hamstrings<\/a> and calves<\/a>, which play a pivotal role when accelerating and decelerating during sprinting<\/a>, and thus are exposed to high levels of force and strain. (The glutes<\/a> also power your higher paces, but they\u2019re less prone to injury, says Alex Rothstein<\/a>, NSCA-CSCS, assistant professor of exercise science at New York Institute of Technology\u2019s School of Health Professions. <\/p>\n

This, according to Dinkins, not only increases your chance of injury<\/a> but the potential severity of the injury as well. That\u2019s why \u201cit\u2019s crucial to build up the strength of your muscles beforehand so that you are strong enough to endure speedwork when it is introduced,\u201d she says. <\/p>\n

How do you avoid injuries when adding in speed workouts?<\/p>\n

To help build your body\u2019s resiliency, work exercises like glute bridges<\/a>, lunges, deadlifts, clamshells, calf raises<\/a>, planks, step ups on a medium to high step box, and squats<\/a> into your strength sessions. And for those exercises, focus on the eccentric phase of the movement, which is when the muscle lengthens under load (think the downward portion of a squat), says Rothstein. <\/p>\n

\u201cWhen you get hurt sprinting, it\u2019s usually when the muscles eccentrically contract,\u201d he says. A 2020 review of studies in the journal BMC Musculoskeletal Disorders<\/a> backs this up, saying hamstring injuries that occur during sprinting often happen during the eccentric action, which occurs during the late swing phase of the gait<\/a> cycle.<\/p>\n

Proper sprinting mechanics can help keep you from being sidelined as well. To maintain correct form, Rothstein says you want to avoid overstriding<\/a> and try to keep the legs and arm swing relatively forward and backward without much side-to-side movement. Another important cue: \u201cFocus on actively decelerating at the end and not just relaxing the body into decelerating,\u201d advises Rothstein.<\/p>\n

Mobility<\/a> and flexibility<\/a> are also key to amping up your speed while keeping injuries at bay. This is not as simple as doing static stretching<\/a> before a speed workout, which Rothstein says is a big no-no (do it after your workout!), but rather making it a priority to include this type of training<\/a> in your overall program. <\/p>\n

One researched-backed way to improve your flexibility is foam rolling<\/a>. Research in a study published in International Journal of Research in Exercise Physiology<\/a> in 2019 reveals that performing just six weeks of this self-myofascial release technique (like foam rolling) on the lower back, butt, quads, hamstrings, calves, and IT band<\/a> helped improve lower-back and hamstring flexibility, as well as overall range of motion.<\/p>\n

Whatever you do, don\u2019t forget to warm up<\/a>. \u201cWarming up might be the most overlooked component of a workout but it is consistently talked about as one of the most important,\u201d says Rothstein, who notes that benefits to warming up include an increase in tissue temperature that improves its function and ability to tolerate stress. \u201cA dynamic warmup<\/a> uses low intensity, repetitive, non-fatiguing movements that gradually increase in intensity in order to prepare the body for the stress of the future physical activity.\u201d<\/p>\n

Before doing speedwork, Rothstein advises individuals perform light jogging followed by various types of hops, skips, jumps, and leg swings. This helps \u201cmove the body through large ranges of motion and warm up the soft tissue and joints so that their body feels ready for higher intensity movements,\u201d he says. <\/p>\n

Next, move on to lower intensity running, working up to a full sprint. For example, he says, a 10- to 20-yard fast jog followed by a short walk then another 10- to 20-yard run at a faster speed. \u201cContinue this pattern or something similar until you work your way to 100 percent and you are ready to go.\u201d <\/p>\n

How do you know if you\u2019re ready to add speed workouts to your schedule?<\/p>\n

We know it can be tempting to go all out on day one, but beginners should complete a few weeks of running sans speedwork first to build a foundational base<\/a> of easy, conversational mileage. \u201cDoing 500 miles of easy miles is a safe bank to build upon,\u201d says Movold. \u201cBut if you haven\u2019t been running long enough to accumulate 500 miles, make sure you have been running consistently<\/a> for about three months before you begin stacking intensity with speedwork.\u201d<\/p>\n

When you do get started with speed workouts, true beginners can probably expect to see improvements in speed after about four to six weeks of regular speedwork, Dinkins says.<\/p>\n

For our non-newbies or those who have done speed workouts before, but it\u2019s been a while, you can\u2019t just count on your muscle memory to kick in either. Yes, \u201cthe nervous system or the skill exists but the actual tissues might not be as supple or as strong or as well conditioned,\u201d says Rothstein. In other words, you too need to build back up to a place where your body is ready to handle this stress. <\/p>\n

A silver lining: If you ramp up the right way\u2014safely and gradually with no injury\u2014Rothstein says you\u2019ll get your speed back faster than somebody starting for their first time. However, the length of time will vary for everyone depending on your original fitness<\/a> and the time you spent sedentary.<\/p>\n

Run consistently for about three months before you begin stacking intensity.<\/p>\n

\u201cSome may take months to work back to being able to safely do a full speed workout and others may take just two to four weeks,\u201d Rothstein says. \u201cIf you are unsure about whether you are ready to incorporate speedwork, I recommend adding just a few sets of speedwork to your runs and building up slowly to get to a full speed workout.\u201d <\/p>\n

For Movold, data is king when it comes to knowing whether you are ready to get speedy. \u201cIt\u2019s very important and helpful to use a training journal to keep notes about your runs so you can look back over the weeks of training to see how you\u2019re progressing,\u201d she says as opposed to just going by whether your easy runs<\/a> feel, well, easier. \u201cIn order to incorporate speedwork, you should be consistently running at least three times per week for about eight to 12 weeks.\u201d This helps you establish a base of fitness first.<\/p>\n

Running a new race distance<\/a> can also be a smart option. \u201cOnce you have established an understanding for what that race distance feels like, you can then determine a smart goal for yourself and work toward improving your performance, especially when it comes to bigger distances like the half and full marathon<\/a>. \u201cExperience the distance first, then set time goals to improve,\u201d Movold says. \u201cMost importantly, make sure you\u2019re having fun<\/a>.\u201d<\/p>\n

How should you start incorporating speed workouts into your schedule?<\/p>\n

Now that you have a nice base to work with, your next step is to ease into small doses of speedwork, with things like fartlek runs<\/a>\u2014continuous running where periods of faster running are mixed with periods of easy- or moderate-paced running or progression runs<\/a>, where you begin at a relatively easy pace and steadily get faster throughout the run, says Dinkins, as they help ease you into the process by pushing your pace slightly. <\/p>\n

With fartleks, Dinkins says you want to be careful not to run so fast during the pushes that you can\u2019t return to an easy pace<\/a> afterward. Her suggestion: Run your faster segments, which should feel challenging but sustainable, around 80 percent of your max effort. \u201cYou can vary these pushes between 15 to 20 seconds or even 40 to 90 seconds faster than your easy pace,\u201d she says. <\/p>\n

For progression runs, though, Dinkins says the goal is \u201ca smooth, steady increase in intensity without specific speed targets, allowing your body to adapt gradually to the increased demands.\u201d<\/p>\n

Another good place for beginners to start, adds Movold: Implement strides<\/a> after an easy run one to two times a week. \u201cThis can look like four to five reps running for 15 to 20 seconds and increasing speed throughout [those 15 to 20 seconds], with a one-minute walk between reps,\u201d she says. \u201cAfter you\u2019ve successfully introduced strides and feel confident doing them for a few weeks, you are ready for a speed session once per week.\u201d
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While you may want to lock in on a certain pace, Movold suggests \u201cletting feel dictate your pace as opposed to the watch or the pace telling you how you\u2019re doing.\u201d <\/p>\n

For strides, consider it an opportunity to progress up to top speed. \u201cUse the full duration of the 20 seconds to accelerate up to peak speed, then pull it back down to a walk,\u201d she says. \u201cThe more you incorporate these drills, the quicker you will be able to reach an efficient speed seamlessly to effectively benefit from the strides.\u201d<\/p>\n

For comparison\u2019s sake, an advanced runner<\/a> might complete strides after an easy run the day before a speed session to tune up the legs and work on mechanics, says Movold, noting that specifics would really depend on what distance<\/a> the runner is training for. <\/p>\n

Someone training for a marathon<\/a>, for example might do a 2-mile warmup, 16 repeats of 400 meters with 90 seconds of recovery between, and then a 2-mile cooldown. \u201cReally, anything that comes with pace guidance or \u2018focused work\u2019 is considered a quality session or a speed workout, and therefore the runner could benefit,\u201d Movold says.<\/p>\n

As you start adding speed sessions to your schedule, Dinkins says you still need to be cognizant of your overall mileage<\/a>. \u201cIt\u2019s essential to microdose your training, gradually adding intensity,\u201d says Dinkins who cautions not to increase your running volume<\/a> by more than 10 percent each week. <\/p>\n

So, if you have a 2-mile run planned, you could break it into speed training segments. For example: Warm up for a mile, then do 400-meter runs at 80 percent effort, followed by 400-meter walks for a full recovery. \u201cDepending on your fitness level and experience, you might do this for two to three sets to begin with,\u201d Dinkins says, while also being mindful to listen to your body to ensure you\u2019re not overexerting yourself. Then, cool down with five to 10 minutes of easy jogging or walking to help your body gradually return to a resting state and prevent muscle soreness<\/a>. <\/p>\n

\u201cAs you progress, you can increase the number of 400-meter intervals<\/a> gradually, but always maintain the warmup and cooldown periods to protect against injury,\u201d Dinkins adds.
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As your body adapts, you can also increase intensity by moving from 400-meter repeats to 800-meter repeats<\/a>. Start with two sets of 800 meters with 400 meters of recovery, and gradually build from there. \u201cThe key is to use your traditional runs to progressively increase difficulty, ensuring a gradual adaptation to longer intervals and higher intensities,\u201d says Dinkins.<\/p>\n

Eventually, you\u2019ll add short bursts of tempo speed<\/a> (a pace that\u2019s about 25 to 30 seconds per mile slower than your 5K race pace) toward the end of a workout and incorporate hill repeats<\/a>, but you want to be careful not to incorporate multiple types of speedwork in a single session or be too aggressive with your approach, says Dinkins. <\/p>\n

Try a 3-mile run with the first one and a half miles at an easy pace, followed by a half mile at a tempo pace, and finish with one mile at an easy pace. Alternatively, for a 3-mile run, you could run the first two to two and a half miles at an easy pace and use the last half mile for hill repeats. <\/p>\n

Ultimately, your speed workout should get you to a specific goal. That means that if your goal is to get faster in the 5K<\/a>, it would benefit your training to start with 400s on the track, says Movold. \u201cMaybe the following week you would decrease the total reps but complete 600-meter efforts at the same pace as the previous week\u2019s 400s,\u201d she explains. \u201cEventually, you would progress to tempos or mile repeats<\/a> to introduce your goal pace to longer efforts.\u201d<\/p>\n

No matter how your speed plan shakes out, though, remember that rest and recovery<\/a> is key. Movold recommends taking at least 72 hours after your speed sessions. In other words, if you do a speed workout on Wednesday, follow it with a recovery run<\/a> on Thursday, rest on Friday, and do another speed workout on Saturday, explains Dinkins. Because \u201cthe benefits [of your speed training] will become more noticeable during the recovery phase,\u201d she says, \u201cwhen your body has had time to adapt and recover from the increased intensity.\u201d<\/p>\n

Sample Speed Workout \ud83d\udfe9Fartlek Run\ud83d\udfe9Add in bursts of speed as you see fit\ud83d\udfe8Strides\ud83d\udfe84-5 reps x 15- to 20-second bursts of max effort at the end of a run\ud83d\udfe7Interval Repeats\ud83d\udfe7Start with a 1-mile warmup, then do 3-4 reps of 400s at 80 percent effort with 90 seconds of recovery betweenGradually work up to 10 repsGradually increase distance to 600-, 800-, then 1600-meter repeats\ud83d\udfe5Tempo Run\ud83d\udfe5Start with 1.5-mile warmup, run a half mile at tempo (about 25-30 seconds per mile slower than your 5K race pace), cooldown with one mileGradually increase the distance of the tempo runEventually incorporate tempo efforts into long runs\"Headshot<\/p>\n

Rozalynn S Frazier is an award-winning, multimedia journalist, and certified personal trainer living in New York City. She has created content for SELF, Health, Essence, Runner’s World, Money, Reebok, Livestrong, and others.<\/p>\n