When to perform these interval workouts:

You can start doing these interval workouts mid-training cycle, once a week.

Depending on your training plan you can start doing this workout 1x per week once you are 8-12 weeks out from your race date.

I always recommend prefacing your speed training cycle with a strength building cycle. 

The best strength building cycle for runners is to perform hill workouts 1x per week for at least 4-8 weeks before you begin speed training.

Here is more information on hill workouts for runners.

Workout #1 Endurance Interval Workout

Goal: Improve lactate threshold and aerobic capacity
Warm-Up:

• 10–15 min easy jog
• Drills: butt kicks, high knees, leg swings, + 2 strides

Main Set:

• 4 x 5 min at comfortably hard pace (~tempo pace or 80–85% max HR) Rest: 90 sec jog
• OR
• 3 x 8 min at same pace Rest: 2 min jog

Cool Down:

• 10 min easy jog
• Foam rolling or stretching

Workout #2: Speed Endurance Intervals

Goal: Build strength and efficiency at faster-than-race pace
Warm-Up:

• 10–15 min easy jog
• Drills: high knees, leg swings, strides (3 x 100m at race pace)

Main Set:

• 6–8 x 800m @ 10K pace (about 15–30 sec/km faster than HM pace) Rest: 90 sec light jog or 2 min walk Focus: strong form and even pacing

Cool Down:

• 10 min easy jog
• Light stretching or foam rolling

Workout #3: tempo interval session (lactate threshold focus)

Goal: Improve your ability to hold a faster pace longer
When to Use: Mid-to-late training cycle
Warm-Up:

• 10–15 min easy jog
• Drills + 3 strides

Main Set:

• 3 x 10 min @ tempo pace (~15–20 sec/km slower than 10K pace, or what feels like 7–8/10 effort) Rest: 2 min jog between intervals Optional: Finish with 4 x 30 sec strides with 1 min rest

Cool Down:

• 10 min easy jog
• Stretch or roll out calves, hamstrings, and quads

Workout #4: New TO Running Beginner INterval Workout

Who is this workout for: Those who are very new to running and want to be able to run faster can perform this workout once to no more than 2x a week. You will be amazed by the progress you can make! 

Goal: Build cardiovascular fitness, running rhythm, and confidence with pace changes

Total time: ~30 minutes
Location: Any flat path or treadmill
Effort Scale: 1–10 (we’ll use this to guide intensity)

Warm-Up (8–10 minutes)

• 5 minutes brisk walk
• 3–5 minutes easy jog (effort 3/10)
• Optional: a few dynamic movements like leg swings or ankle rolls

Main Set: 

Repeat 6 times:

• 1 minute jog/run (effort 5–6/10 — you can talk but not sing)
• 2 minutes walk or slow jog (effort 2–3/10 — very easy recovery)

Adjustments: 

• If 1 minute running feels like too much, start with 30 seconds jog / 2:30 walk
• You can gradually increase the run time week by week (e.g., 1:30 next week, then 2:00, etc.)

Cool Down (5–10 minutes)

• 5 minutes walk
• Gentle stretching (quads, hamstrings, calves, hips)

This is super low pressure and helps your body (and brain) get used to alternating effort levels.

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