Run interval session- Beginner to advanced

Below are a few interval sessions you can have a go at — aimed at beginner, intermediate, and advanced runner.

Remember, interval sessions normally make you work a lot harder than just steady running so take this into account and start on a lower grade for the first few attempts. Remember to warm-up for at least 10 minutes before the session and cool-down for the same amount after the session.

Beginner runner

10 x 1 minute with 3 minutes walk recovery.

5 x 2 minutes with 2 minutes walk recovery.

3 minutes, then 2 minutes, then 1 minute, with 3 minutes walk recovery between repetitions. Do this three times with 5 minutes between sets.

3 x 5 minutes with 4 minutes walk recovery.

10 x 45 seconds uphill running with a walk back down recovery.

Intermediate runner

12 x 1 minute with 90 seconds recovery.

6 to 8 x 2 minutes with 60 seconds recovery.

4 x (3 minute/2 minute/1 minute) with 2 minutes and 1 minute recovery between repetitions and 3 minutes recovery between sets.

5 x 5 minutes with 2 minutes recovery.

10 to 15 x 60 seconds uphill running with a jog back down as your recovery.

Advanced runner

15 x 1 minute with 60 seconds recovery.

10 x 2 minutes with 60 seconds recovery.

5 x (5 minutes/4 minutes /3 minutes/2 minutes/1 minutes) with 4 minutes/3 minutes/2 minutes/1 minute recovery between repetitions and 3 minutes recovery between sets.

5 to 8 x 5 minutes with 90 seconds recovery.

15 to 20 x 60 seconds uphill running with a brisk jog back down as your recovery.