When doing interval workouts with consistent time or distance—like 4 x 2 miles, 5 x 1 mile, 8 x 800 meters, or 10 x 1 minute—it’s important to include a gradual build in effort. For instance, a 6:30/mile pace might feel comfortably tough for the first couple of reps, but by the final intervals, it should demand your full focus. This principle is straightforward but may take a few tries to get just right.
Tips for Maximizing the Benefits:
- Warm Up Thoroughly:
Start the workout fully primed. The first interval should feel smooth and not overly taxing. This typically means jogging 2–3 miles at an easy or gradually increasing pace, followed by 5–10 minutes of mobility work (like stretching or foam rolling), and then 5–10 minutes of drills and strides. Using the first interval as your warmup diminishes the specific training effect you’re aiming for. - Be Wary of Effort in the First Interval:
After a proper warmup and strides, easing into the target pace for the first 200 yards should feel natural. But that can be deceiving—if you go too fast early on, you might compromise the rest of the session. If possible, use a track and check your time at the 200-meter mark. If you’re more than two seconds too fast, stop, take a 1–2 minute break, and restart. This teaches you to judge pace by feel—an essential racing skill—rather than relying on your watch. - Track When Your Effort Increases:
Marathon-focused interval workouts are usually designed to stay within a 4–6 effort level (on a scale where 0 = very easy and 10 = maximal effort). If the pace is right, you should notice the intensity creeping up slightly earlier with each rep. For example, in a 5 x 1 mile session, you might stay at effort 4–6 throughout the first mile, hit 7–8 in the last 100 meters of the second, 150 meters of the third, 200 meters of the fourth, and 300 meters of the fifth. If that jump in effort comes too early, you’re likely running too fast and dipping into anaerobic territory, which isn’t the goal of these sessions.
