What intervals do you use?

[ktaylor217]

I have tried to like intervals. Really I have. But I don't think I've done an interval session yet that I have enjoyed... Any tips? I think maybe I'm aiming too high (mainly done the audio fuel mid intensity intervals) and should ease back a bit?

[parkbirdy Graduate]

Honestly? I hate it every time - probably because I'm usually quite slow. But I can gradually feel that doing an interval run once a week is making me a bit faster and fitter.

The other runs feel like a reward in comparison! I'm thinking about increasing the intervals so interested - how long is that mid intensity run?

[ktaylor217 Graduate]

I'm glad it's not just me who hates it! I don't do intervals that often but I know I should do more of them and the do SEEM like a great idea. Short sharp training. Perfect for when time is limited... but still I hate it.

The mid intensity one is 22 mins in total. It's a pyramid structure so the intervals build in speed and time so the middle run is the fastest and longest then the time/speed reduce down the other side of the pyramid. I'm thinking of going back to C25k+ speed to see how that goes. I did it a few times after graduating and don't remember it being hideous

[Oldgirl Graduate]

I used NHS C25K+ Speed but have to confess that I had got so used to using my own fast music and lamp posts that I fell back to that system more often than not. You just need to be determined and set a goal in your mind and stick to it, no lovely Silkey Steve chatting in your ear just the next lamp post looming

[mrqwest Graduate]

I've used the Audiofuel intervals and really enjoyed them, although I don't know how intense they're rated. I've been using the AudioFuel Power up Pyramid intervals herer > audiofuel.co.uk/running-mus...

Basically, 5min warm up jog, 30 second sprint, 30 second recovery, 45 second sprint, 45s recover, 1m sprint, 1m recovery, 1m 15s sprint (TOP OF THE PYRAMID!), 1m recovery, 1m sprint, 45s recovery 45s sprint, 30s recovery 30s sprint, 5m cool down... that's a 20min interval session and it's nice to do a bit of sprint and also nice to have structure again. They do have a 32min session which goes from 30 second to 2min sprint intervals... I've not tried that one yet

What are the mid intensity ones like?

[PamJK Graduate]

I actually enjoy interval training. I find it less monotonous that a continous plod all the way round. The more structured for me the better. I've tried the lamp-post sprints to my own music but find that without someone telling me in my ear to sprint now I tend to put the sprints off and take longer recovery times! I'm doing C25K Speed regularly now but I might look into the audiofuel ones later as I need something to stretch me really.

[Saruma Graduate]

I'm with Pam. I'm not disciplined enough to stick to my own intervals - I know if I was feeling tired I just wouldn't do them. I've recently starting using the Running for weight loss pro app on my iphone. It's a highly structured interval training plan, it's hard work, but I'm really enjoying it and am already starting to see the benefits.