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Triathlon is one of the most time-demanding sports there is. Trying to combine the 3 disciplines into a single training schedule can give even the most scheduled and efficient person anxiety. Luckily, there are different training methods to help us do more with less. Running intervals can cut your training time down by 50%-75% while still yielding impressive results. Let’s learn how to do them!

What Are Running Intervals?

Running intervals are a style of workout that alternate periods of high-intensity running with low-intensity jogs or complete rest. By training in these higher intensity zones and pushing your RPE (rate of perceived exertion) into the high 8’s and 9’s, we’re teaching the body to produce more force at a faster rate.

It has massive cardiovascular benefits, and builds up your muscular strength/endurance at a mind-spinning speed. You’ll be able to perform better under stress, no matter what that stress is. The stress of competition, the stress of a nasty incline, the stress of a hot mid-summer's race…anything! 

Running intervals teach you to be comfortable while being uncomfortable, in the most injury-prone discipline of triathlon. They can also provide a much-needed rest and recovery that your body is craving from the long, pounding hours on pavement.

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Other Benefits of Running Intervals

Time-Saving

Interval running workouts can often be done in 30 minutes or less including warm up and cool down. This can (and will) come in handy when work, family, and training (among other things) start to feel overwhelming and out of control. Sneak in a short high-intensity interval running workout and still feel like you accomplished something for the day.

Injury Prevention

By varying your time, speed, and intensity while running, you avoid the monotony of steady-state cardio, and always keep your body in an adaptive state that is ready to perform. This helps reduce injuries by keeping your muscles strong and on their toes, always ready to do whatever action you ask of them.

Mentally Stimulating

One of the problems with triathlon training is the volume. So many miles in the pool, on the bike, and on the run can wear us down, not just physically, but mentally, too. Interval running and interval workouts in general help to break up that dull, tedious training schedule with sessions that are fun, engaging, and challenging.

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How to Do Running Intervals

The basic structure of a running interval workout will depend on the type of intervals you plan on doing. There are a few tried-and-true formats that triathletes love to play with, let’s take a quick look at them.

Interval Running: Sample Workouts

Run Walk Intervals

An interval style for beginners who are just getting accustomed to running.

• 1 minute of running (at a pace you can manage)
• 1 minute of walking
• Repeat for the duration of your workout

Tabatas

Standardized format (20 seconds work, 10 seconds rest; 8 rounds) that you can use for any exercise, including running. 

• 20 seconds of maximum effort running
• 10 seconds of rest
• Repeat for 8 rounds (4 minutes total)

Pyramids

Ascending and/or descending sets that get progressively harder/easier.

• 1 minute high-intensity run, 1 minute rest
• 2 minutes high-intensity run, 2 minutes rest
• 3 minutes high-intensity run, 3 minutes rest
• Reverse the sequence back down to 1 minute

Fartlek

An less-structured format that alternates between fast running and slower jogging or walking, often based on landmarks or time.

• Alternating periods of fast running with slower jogging or walking
• Example: Sprint to a landmark, jog to the next one, and repeat for the duration of the workout

1:1

A simple 1 minute on, 1 minute off format that can be performed for the duration of your workout.

• 1 minute high-intensity run
• 1 minute low-intensity recovery jog
• Repeat for a set duration, such as 20-30 minutes

Tempo

Sustained efforts at a comfortably hard pace to build endurance and speed.

• 5-10 minutes of running at a comfortably hard pace (around 80-90% of maximum effort)
• 2-3 minutes of easy jogging recovery
• Repeat for the duration of the workout

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Tips for Successful Interval Running Workouts

Try integrating these basic running interval workouts into your current training schedule. 1-2 times a week is plenty, and the above formats can even be adapted to your swimming and cycling training, as well. 

Be sure to listen to your body; days where you feel sluggish and exhausted might not necessarily be the best time to push yourself with high-intensity interval training.

Use a training journal to record your RPE and overall performance. Many people are surprised when they first start interval training, as the workouts above can be much more sinister in practice than they appear on paper.

Running intervals can be a great time-saver and performer enhancer, if done correctly. Experiment with what works for you, and you’ll be on your way to better triathlon training and race performance in no time! 

Elevate Your Triathlon Training

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Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist