#Interval Session

Interval sessions are a key part of my training. They can be tough, but the long-term benefits are huge. Whether you’re chasing speed or endurance, preparation is everything, mentally and physically. Show up, push through, and trust the process! #morningswithmo #running #runhappy #intervals #track

SCALED PACE TARGETS BELOW 👇🏼 This is one of my favourite footy specific interval running sessions. Share this one with a teammate, and give it a go! The aim with this one is to have the biggest contrast possible between your sprint pace and your jog pace. 🔴PACE TARGETS🔴 🔹2km time trial ➡️ Average pace per work block (Excluding 3 min rest between blocks) 🔹Above 9:00 ➡️ 6:20 min/km 🔹8:00 - 9:00 ➡️ 5:45 min/km 🔹7:30 - 8:00 ➡️ 5:15 min/km 🔹7:00 - 7:30 ➡️ 4:55 min/km 🔹6:30 - 7:00 ➡️ 4:40 min/km 🔹6:00 - 6:30 ➡️ 4:30 min/km 🔹Sub 6:00 ➡️ 4:20 min/km Not sure what your 2km time is? Judge off your first block, and aim to maintain that pace throughout. 🔴THE SESSION🔴 🔹Pole 1 ➡️ Pole 2: SPRINT (90%) 🔹Pole 2 ➡️ Pole 3: JOG (50%) 🔹Pole 3 ➡️ Pole 4: SPRINT (90%) 🔹Pole 4 ➡️ Pole 1: WALK (Recovery) x 4 laps per block 🔹 3 min REST between blocks 🔹 x 3 BLOCKS Want more sessions like this? Keen to learn what footy-specific running really looks like? Comment or DM me the word “BREAKOUT” and I’ll get you sorted. #afl #localfooty #aflw #australianrulesfootball

Intervals for a faster 5k time ↓ Here’s what most runners get wrong about intervals: they either go too short (thinking 5k = only 400m repeats) or stick to the same session every week without considering what they actually need The reality? Your interval approach should be more strategic than that 💡 Shorter intervals (400-800m) work great for building top-end speed and VO₂max. If you’re someone who can hold a steady pace forever but struggles with faster paces, these are your friend. 💡 Longer intervals (1-2k repeats) are excellent for speed endurance, teaching your body to hold faster paces when fatigue starts creeping in. This tends to be more beneficial for runners who have decent speed but struggle to maintain it. Comparing PR’s across different distances is the easiest way to know what you need to work on more (comment ‘faster’ for my free guide that explains this), and the degree of your (im)balance dictates how much to focus on one or the other For example: if your top speed is great but you lack endurance, doing shorter intervals at a 1:3 ratio compared to longer intervals makes sense (for example, 1 short interval session per month, 3 longer interval sessions per month) Most runners benefit from mixing both throughout their training cycle, not picking one and sticking with it forever What’s equally crucial is how you fit intervals into your overall training week Doing intervals 3x/week because “more speed work = faster 5k” is counterproductive You’ll be too fatigued to hit quality paces, and you’ll miss the endurance base that actually supports speed A better approach: - One focused interval session per week (focusing on your weakness but rotating distances) - One ‘long run’ with tempo blocks or longer intervals mixed in - 2-3 easy runs to build the mileage that improves your overall engine Remember: even for a 5k, endurance matters Comment 'faster' for my free running longer/faster guide If you’d like a custom running plan to reach your goal asap, check the link in my bio Follow for more

IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Session examples are: 12 x 400m with 60s rest (faster than target pace) 6 x 800m with 90s rest (slightly faster than target pace) 4 x 1000m with 120s rest (at target pace) 3 x 1600m with 150s rest (at target pace) 2) Tempo Run Tempo pace should be ‘comfortably difficult’ and just below your threshold pace. It will hurt but not enough to make you want to stop. Aim for distances between 6-10k at this pace and get comfortable with being uncomfortable. Session examples are: 6km Tempo 8km Tempo 10k Run (2k easy, 3k tempo x2) 3) Long Run This should be an EASY pace and is used to build your aerobic capacity. I’d recommend getting these done on the weekend where you have the most amount of time. Slowly increase the distance each week and remember - this is an easy pace and you should be able to maintain a conversation during this run. Session examples are: Anything longer than 5km and slowly build up the distance. Start at 6km and add 1-3km every week until you’re comfortably running 15-20km. #Running #fitness #motivation #growth #training

great interval session in my new asics #magicspeed4 👟💨🚀 #running #runner #intervals #fastfriday #asics #magicspeed #track

I got blessed with an empty track the other day which was really nice … I’m well aware of how lame that sounds 😎 12 x 400m is a classic session that hurts, but builds serious race strength. I find this session really helpful when practicing pacing. These short intervals sit right in that uncomfortable zone — fast enough to burn, long enough to practice holding your form when you start getting knackered. If you’re training for a 5k, 10k, or even an 800m, drop this session in every once in a while! #running #runningtips #runner #londonrunning #london #runningcommunity #run

Session 1: 3x mile break downs: 600m at 5k pace (2 minute recovery) 500m at 3k pace (1:45 recovery) 300m at 1500m pace (90 second recovery) 200m at 800m pace Then 3 minute recovery between sets Session 2: 400m repeats 8x 400m repeats with a 2 minute recovery walk Session 3: 3x 1k breakdowns 500m at 3k pace (90 second recovery) 300m at 1500m pace (60 second recovery) 200m at 800m pace Then 3 minute recovery between sets #runner #running #runningtips #5k #5ktraining #5kpb #intervaltraining #intervalsession

Camera hijacking #intervalrunning #intervaltraining #vibramfivefingers

Yeah, nice interval session that I will increase to 30 reps next week. This workout is about getting my cadence higher and building my anaerobic capacity. Maybe I will go.to 400w for 30.seconds next time 😄. These workouts are a part of the taper that includes increasing the intensity and reducing the volume.of the workout. #mycanyon #cycling #triathlon #triathlontraining #triathlete @fizikofficial @canyon #swimbikerun #triathlonlifestyle #autism @challengeroth @ironmantri #trainingpeaks #zwift

3 WORKOUTS TO IMPROVE YOUR 5KM TIME & Vo2 MAX🏃🏽🚀📈 3 SIMPLE YET SUPER EFFECTIVE WORKOUTS TO GET FASTER AT THE 5KM & 10KM AND OVERALL A FASTER RUNNER BY TRAINING YOUR VO2 MAX AND BEING ABLE TO SUSTAIN HARD EFFORTS FOR LONGER AND CLEARING LACTIC ACID BETTER AND I’M USING THESE TO TRY AND ACHIEVE A SUB 16 - 5KM AND A TIME 15.50 & SUB 34 -10KM AND A TIME 33.30 🏃🏽📈 COMING BACK FROM INJURY I’M FINDING SPEED SESSIONS VERY DIFFICULT BUT DOING THESE SESSIONS IT’LL IMPROVE YOUR TOP END SPEED 🏃🏽📈 Workout No.1️⃣ ➡️ 15MINS WARM UP📈 ➡️4 x 1KM (90sec Rest) 5KM Pace🚀 ⬇️⬇️⬇️( 3MINS REST ) ➡️ 6 x 200m (45 SECS Rest) @1K Pace🔥🔥🔥 ➡️ 15MIN COOL DOWN 📉 Workout No.2️⃣ ➡️ 20MIN WARM UP📈 ➡️3 x 2KM (3MINS REST ) @10KM Pace🚀 ⬇️⬇️⬇️ ➡️ 5 x 400m (60 SECS REST) @3KM Pace or 5KM PACE 🚀🚀 ➡️ 15MIN COOL DOWN Workout No.3️⃣ ➡️ 15 - 20MIN WARM UP📈 ➡️16 x 400m (60 SECS REST ) 5KM Pace🏃🏽🚀📈 ➡️ 15MIN COOL DOWN 📉 All 3 Workouts are quite difficult but pick one them and give it a crack at your own paces once a week and you’ll definitely become a faster runner smash some PB’s🔥🔥 COMMENT 🏃🏽🏃🏽 FOR MORE RUNNING WORKOUTS🚀🚀 #runningtips #running #marathoner #marathonrunners#speedworkout #5kmrun #5kmrunning #5km #intervals #run #runnersofinstagram #runningmotivation

Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: *Programs in bio for those interested* HARD HILL Sessions ⛰️ Example: 10 × 1 minute running hard uphill with jog-back recovery. This strengthens the glutes and gives you that extra kick at the end of a race. Focus on pushing the ground back and keeping a high cadence 🧠 Interval Sessions 🔁 Example: 6 × 1km @ just faster than 5km pace 💨. The goal here is to train your body to sustain a quicker rhythm than race pace, improving efficiency and tolerance to fatigue. Tempo Runs 🔥 Example: 20–25 minutes at a comfortably hard pace (~10–15 sec slower than 10km pace). This builds your aerobic engine so you can hold speed without red-lining too early. Progression Runs 📈 Start easy, gradually build each kilometre until the last one is at or faster than 5km pace. This teaches you how to close strong when it counts. Easy Run + Strides 🚀 4–8 × 100m strides at ~90% effort, full recovery. Perfect for improving running economy, turnover, and form without adding fatigue. Comment ‘PDF’ and we’ll send you 25+ of the best running you need 🤝 Stack these sessions week after week 🧱 And watch the PB come to you 🏆 🏷️ #LondonRunners #NikeRunning #GarminRunners #5KTraining #SpeedWork #HYROXTraining #HybridAthlete #FunctionalFitness #EnduranceTraining #RunnersOfInstagram

Treadmill Interval Session Warm up: 20 minutes @ 4:30 min/km pace 3 minutes @ 3:18 min/km pace 2 minutes @ 5:00 min/km pace x 8 Cool down: 10 minutes @ 4:30 min/km pace 18 weeks out from the Marathon. A lot of work to be done, but we’re confident.