School · Training · 40 s .
Intervals
Short, fast repeats with recovery.
Intervals are repeats at around your 5K pace or faster, with easy jogging in between: for example 6 × 800 m or 5 × 3 minutes.
They raise your VO₂max, the maximum amount of oxygen you can use, and make fast running feel more economical.
Run every repeat at the same pace. If the last one is much slower, the pace was too ambitious.
Even repeats, honest recoveries.
Quick check .
If your last rep is much slower than the others, what happened?
All reps should be run at the same pace.