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Intervals
Rating
Intervals alternate fast segments (for example, 400–1000 m at a high heart rate) with slow recovery jogging or walking in between.
In detail
Intervals run at a speed close to your current VO2max are the most effective way to develop aerobic power: the heart and lungs are forced to work at their limit, but thanks to the recovery breaks, the total time spent at that effort is greater than with a single long fast segment. Classic protocols include 6×800 m with equal-time rest, 5×1000 m, and 10×400 m.
How to use it
Intervals are high-intensity work; 1 session a week is enough for beginners. Allow at least 48 hours of recovery between interval sessions.