#Interval Sessions

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 mate and head down to your local oval to 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 (not including rest times) 🔹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? Just 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? DM me the word “READY” and I’ll get you sorted 👊🏼 #preseason #offseason #localfooty #afldraft#strength #aflstrength #afl #offseason #intervalrunning

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 🔑: 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. Stack these sessions week after week 🧱 And watch the PB come to you 🏆 🏷️ #LondonRunners #NikeRunning #GarminRunners #5KTraining #SpeedWork #HYROXTraining #HybridAthlete #FunctionalFitness #EnduranceTraining #RunnersOfInstagram

These are 3 examples of interval sessions that will help you run a 10k PB. These sessions are ideal to do on an athletics track but can be done on a flat road or smooth trail. You should only do one of these sessions a week and it should be your hardest run of the week. Before each session make sure to warm up with a 15 min jog followed by 2-4 strides. 1️⃣ 16 x 400m (1’ rest) This is an intense session that will train your body to run faster than your goal 10k pace over short repetitions. If you don’t know your 5k pace, take your 10k goal pace in min/km and take off 10 seconds per km. Aim to run each 400m at this pace followed by a 1 min rest period of walking/jogging. To progress this session, maintain the same pace for each 400m rep but reduce the rest time down to 50 seconds or even 40 seconds. 2️⃣ 8 x 1k (75” rest) This session will teach you to stay disciplined by sticking to your goal pace at the beginning of the session and holding that pace towards the end as fatigue sits in. Walk/jog for 90 seconds between reps and go again. If you can maintain your goal 10k pace for each 1k rep, then you are in a good position to do so on race day. 3️⃣ 3 x 3k (2’ rest) This is a challenging session that will test your fitness. Each repetition will get harder as you get through the session. The aim is to maintain your goal 10k pace for each 3k with a 2 min walk/jog rest in between reps. Use this session to mentally break down the 10k on race day. Think of each 3k as a third of the race. The first 3k will feel relatively comfortable as you are just getting started. Remember to stay disciplined and don’t start too fast. The second 3k will start to hurt but you have to embrace that pain and settle into your rythme. The last 3k will be the hardest but most important section. This is where the race starts and you have to be prepared to go to a dark place. On race day the last km will take care of itself. ✅ If you found this information useful, save this reel so you can look back at it when you start training for your next 10k race. Don’t forgot to follow @running_with_jasper for more running tips! What’s your favourite 10k session?

⬇️ How to run a sub15 min 5k ⬇️ •Vo2max / Interval Sessions Purpose: Increase aerobic power and ability to run fast with limited rest 🥵 Sessions: 6-8 x 1k (R:1.30) 2.55-3.00pace 4-5 x Mile (R:2) 2.55-3.00pace 3 x 2k (R:3) 2.55-3.00 pace •Threshold Sessions Purpose: Raise your lactate threshold so you can run faster for longer 📈 Sessions: 8k continuous run 3.15-3.20 pace 8-10 x 1k R:50" 3.15pace 20x400m R:30" 3.05-3.10pace •Speed Endurance Sessions Purpose: Sharpen your speed, haldle lactic acid build up and build mental toughness🤮🤢 15x200 R:60" 2.30-2.35pace 10x300 R:60" 2.35-2.40pace •Long Run / Easy Run Sessions Purpose: Build aerobic base and endurance to support the interval work and overall performance 🫁🫀 Sessions: 16-20k Long Run 4.10-4.15 pace 8-10k Easy Run 4.25-4.30pace Weekly mileage: > 80k📈🥳 #5k #5krace #5000m #5ktraining #sub15 #marathon #runner #runnerlife #trainingday #runrunrun #instarunner #runnerscommunity #runnersworld #fitnessrunner #runningmotivation #runmotivation #motivationalpost #trainingplan #runningpreparation #runningprogram #coachtips #onlinecoaching💪 #runningcoach #marathontraining #vo2max #threshold

Okay girls… wanna start swimming this year but don’t know where to start…. Here’s a workout to try 🫶🏼 Interval sessions in the pool work just as well as intervals on land! Here’s the workout: 4 X 25m lengths at a steady pace 2 x 25m lengths at a fast speed (go as fast as you can) - then break for 30-45 seconds Repeat that ⬆️ 8 times Cool down: 4 X 25m lengths Honestly swimming is so so fun!! Give it a try! Suit is @budgysmuggleruk size M 🫶🏼

Here are my 5 go-to interval sessions that I like to use -All with rest : half of running time. -All at target 10km race pace -Choose one and do it -Once a week only -Eg if you run 5min then rest 2:30 1. 10 × 800m (I like to start my 10km intervals with this ) 2. 8 × 1,000m 3. 7 × 1,200m (My favorite set ) 4. 5 × 1,600m 5. 4 × 2,000m @ 10 km pace (Mentally the toughest on my opinion) Start with the shorter reps early in your training cycle, then progress to the longer intervals as race day approaches.

My running week📈 A total of 93km with 3 interval sessions and a easy Long run✅ Currently training for half Marathon👀 #run #running #runner #runningshoes #runningman #runningmotivation

Comment “PLAN” to get the link to my paid 12 week Half Marathon Training plans that include structured running and strength training workouts📩✅ #runningtips #halfmarathontraining

part 2 of the best shoes for speed sessions and interval runs. these are made to go fasst

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

My week of runs + runningshoe rotation🎯 A total of 102km. Big week with 3 interval sessions and a easy Long run📈 Training for half Marathon🙌🏻 #runner #running #runnersofinstagram #runningreel #runningmotivation #runningcommunity