By Sereina Urech, physiotherapist and Head of Operations, Kineo Seefeld
Get faster without training yourself into the ground
At some point, easy running is no longer enough to get faster. That is when intervals come into play: short or long sections at high pace, separated by rests. Dosed correctly, they are among the most effective forms of training. Dosed wrongly, they are a common cause of overload and stalled performance.
In this article you will learn which interval formats exist, how much of them makes sense and how to manage intensity.
Why intervals work
Because of the rests, you can run at a high pace for longer in total than would be possible in one go. Depending on the format, you set different stimuli:
- Maximal oxygen uptake (VO₂max): how much oxygen your body can use at most
- Lactate threshold: the highest pace you can hold for a longer time without fatigue rising sharply
- Running economy: how much energy you need at a given pace
- Speed endurance: the ability to hold a high pace even when tired
The most important interval formats
- Short intervals (30/30): 30 seconds brisk, 30 seconds easy jog, 2 x 8–10 repetitions. A good way in, because the individual sections are short.
- Long intervals: 4–6 x 3–4 minutes hard, for example at your 5 km race pace, with a jogging rest of about the same length. They target mainly VO₂max.
- Threshold intervals: 3–4 x 8–10 minutes “comfortably hard” with 1–2 minutes rest. You could still speak single words, but not sentences.
- Hill sprints: 6–10 x 8–10 seconds up a steep hill, recovering by walking for 2 minutes in between. They train strength and speed with low total load.
- Fartlek: changes of pace by feel and terrain, ideal on forest paths.
How much intensity makes sense?
Many successful endurance athletes run most of their training easy and only a small part hard. A ratio of about 80 to 20 is often quoted. For recreational runners, this means:
- 1 hard session per week for beginners, at most 2 for the more advanced
- At least one easy day between two hard sessions
- Every 3–4 weeks, a recovery week with less volume and intensity
Managing intensity correctly
- Feel: On a scale from 1 to 10, threshold intervals sit at about 7, long intervals at 8–9.
- Pace: Good on flat routes or the track, less so in wind and hills.
- Heart rate: Helpful for long intervals. With short intervals, your heart rate lags behind.
- Lactate: A lactate step test shows where your thresholds really are. Formulas such as “220 minus age” are too imprecise for this.
Example week with four runs
- Tuesday: 15–20 minutes warm-up run, running drills, 5 x 3 minutes hard with 3 minutes jogging rest, cool-down run
- Wednesday: 40 minutes easy
- Friday: 30 minutes easy with 4–6 strides, plus strength training
- Sunday: long, easy run
Intervals and injuries
Higher pace means more load on the Achilles tendon, calf, hamstrings and plantar fascia. So increase the number of repetitions first, then the pace. Always warm up well. On the track, it is worth changing the running direction now and then. A stabbing pain that changes your running style is a reason to stop the session and have it checked.
How we support you at Kineo
We combine performance diagnostics with physiotherapy, so that your interval training works and does not injure you.
1. Our check before you start
- Training history: volume, goals, earlier injuries
- Training zones: lactate step test or spiroergometry in the Performance Lab
- Calf strength: single-leg heel raises to fatigue, compared between sides
- Hamstrings: strength compared between sides, important for fast running
- Jump tests: single-leg hopping for reactive strength and control
- Running analysis: running style at easy and fast pace
2. How we build up your training
- Phase 1: getting started (weeks 1–3). Short intervals and hill sprints, one session per week.
- Phase 2: build-up (weeks 4–8). Threshold intervals, with the total time at high pace rising step by step.
- Phase 3: race-specific (weeks 9–12). Long intervals and sections at race pace, with a taper before the race.
- Alongside: strength training 2 times per week and a check of your training zones after a few months.
3. Kineo services we use
- Lactate step test for your personal training zones
- High-intensity interval training with guided, dosed intervals
- Runners Physio for problems caused by speed training
- Currex 5D running analysis, to see your running style at high pace
- Explosive strength training for jumping power and running economy
From our practice
Many recreational runners run almost everything at a medium pace: the easy runs are too fast, the hard ones not hard enough. They are constantly a little tired and still do not get faster. When we deliberately make the easy runs calmer and build in one clearly dosed interval session, performance often rises noticeably.
Performance diagnostics and physio at Kineo Seefeld
At Kineo Seefeld at Seefeldstrasse 83 (Feldeggstrasse stop, trams 2 and 4), you will find everything for running training in one building. At the Kineo Performance Lab, we determine your training zones with a lactate step test (CHF 200) or spiroergometry (CHF 270). On the ground floor is the Kineo Runners Lab with Currex 5D running analysis, and on the first floor physiotherapy with Runners Physio.
Frequently asked questions
How often should I run intervals?
For most recreational runners, 1–2 hard sessions per week are enough. More rarely brings more, but often more fatigue.
Heart rate or pace?
For short intervals, go more by pace and feel. For long intervals and threshold runs, heart rate is helpful. It is most accurate with zones from a lactate test.
Can I do intervals on the treadmill?
Yes. The treadmill is well suited because you can set the pace exactly. Outdoors, in return, you train feel and changes of pace.
How long does an appointment last?
A physio appointment lasts 30 minutes. In the first appointment, we clarify the cause of any symptoms and start straight away with treatment and exercises.
You might also like
- Lactate test: what it measures and who benefits
- Half marathon: the plan for beginners
- Muscle strain and muscle tear in the hamstring
Book an appointment
Do you want to get faster with intervals without getting injured? Book your appointment at Kineo Seefeld.
