Three interval sessions to invigorate your off-season

Taking some time off from structured training is a must-do for runners who train and race from spring through fall. While you may not build mileage or ramp up intensity during your off-season, adding some variety to your schedule can keep motivation high, making it easy to practice consistency. Stick one of these simple, effort-based interval sessions into the mix to help keep things interesting. If you’re new to interval training, these sessions are a great way to get used to changing paces without wearing you down.

Any of these interval sessions can be adjusted for your experience level. Keep the ratio of harder running to recovery, but decrease or increase the time in each as necessary. Adjust the effort level according to how tough you want your workout to be.

1.- Shorter intervals (35 minutes)

If you’re new to speedwork, try running your shorter intervals around 10K race pace, or the hardest effort you can maintain for an hour. If you have years of experience under your belt, run the intervals at 5K pace or faster.

Warm up with 10 minutes of easy running.

5 x 2 minutes hard effort with 1 minute of easy running to recover in between intervals.

Cool down with 10 minutes of easy running.

2.- Medium intervals (48 minutes)

For this session, think half-marathon pace (or slightly faster) for the speedier sections.

Warm up with 10 minutes of easy running.

4 x 5 minutes at a harder effort, with 2 minutes of easy running between intervals for recovery.

Cool down with 10 minutes of easy running.

3.- Long run intervals (80 minutes)

For these intervals, don’t worry about a specific effort or pace–the goal is just to add variety to your run and remind your legs what a bit of faster running feels like.

Warm up with 10 minutes of easy running.

3 x 15 minutes at a harder effort, with 5 minutes of easy running to recover in between intervals.

Cool down with 10 minutes of easy running.

Follow an interval session or speedwork day with some very easy running or a rest day to recover.

posted Wednesday October 25th
by Keeley Milne