Kickstart Your Speed with This Interval Workout Progression for Beginners

Published on September 5 by Matt

Interval training is a powerful way to enhance your speed and endurance, whether you’re a seasoned runner or just starting out. For those new to interval workouts, the idea of sprinting and recovering might seem intimidating. However, with a structured progression, you can gradually build your speed and stamina while minimizing the risk of injury. Here’s a beginner-friendly interval workout progression that will help you get started and make significant improvements in your performance.

Why Interval Training?

Interval training alternates between periods of high-intensity exercise and lower-intensity recovery or rest. This approach helps improve cardiovascular fitness, build muscular strength, and increase overall speed. For beginners, interval training offers a way to push your limits without the need for lengthy or continuous sessions.

Beginner Interval Workout Progression

1. Base Building: The Foundation

Before diving into intense intervals, it’s crucial to build a solid aerobic base. Spend a few weeks focusing on steady-state cardio to condition your body for the demands of interval training.

Workout Example:

• Warm-Up: 10 minutes of easy jogging or brisk walking
• Workout: 20-30 minutes of steady-state running at a comfortable pace
• Cool Down: 5-10 minutes of easy jogging or walking, followed by stretching

Frequency: 2-3 times per week

Goal: Develop a base level of endurance and get accustomed to regular running.

2. Introductory Intervals: Getting Started

Once you’re comfortable with steady-state cardio, introduce your body to the concept of intervals. These workouts are designed to help you adjust to the demands of alternating high and low intensities.

Workout Example:

• Warm-Up: 10 minutes of easy jogging
• Workout:
  • 1 minute of fast running (at 80-90% effort)
  • 2 minutes of walking or slow jogging
  • Repeat 4-6 times
• Cool Down: 5-10 minutes of easy jogging or walking, followed by stretching

Frequency: 1-2 times per week

Goal: Learn how to manage effort levels and recover properly between intervals.

3. Progressive Intervals: Building Intensity

As you become more comfortable with introductory intervals, increase the intensity and duration of the work periods. This progression will help you build speed and endurance more effectively.

Workout Example:

• Warm-Up: 10 minutes of easy jogging
• Workout:
  • 2 minutes of fast running (at 85-95% effort)
  • 2 minutes of walking or slow jogging
  • Repeat 5-7 times
• Cool Down: 5-10 minutes of easy jogging or walking, followed by stretching

Frequency: 1-2 times per week

Goal: Increase the duration and intensity of the high-effort segments while maintaining recovery.

4. Advanced Intervals: Enhancing Speed

Once you’ve mastered progressive intervals, incorporate more challenging workouts to further enhance your speed and anaerobic capacity.

Workout Example:

• Warm-Up: 10 minutes of easy jogging
• Workout:
  • 3 minutes of fast running (at 90-100% effort)
  • 1-2 minutes of walking or slow jogging
  • Repeat 6-8 times
• Cool Down: 5-10 minutes of easy jogging or walking, followed by stretching

Frequency: 1 time per week

Goal: Push your limits and improve your peak performance through longer, more intense intervals.

Tips for Success

1. Listen to Your Body: Pay attention to how your body responds to interval training. If you experience persistent pain or fatigue, adjust the intensity or duration accordingly.
2. Stay Hydrated and Fuelled: Proper hydration and nutrition are essential for optimal performance and recovery.
3. Focus on Form: Maintain good running form during high-intensity intervals to prevent injury and maximize efficiency.
4. Incorporate Rest: Ensure you have adequate rest days between interval workouts to allow for proper recovery and adaptation.

Interval training is a highly effective way to boost your speed and overall fitness, but it’s important to start with a structured progression, especially if you’re new to this type of workout. By following this beginner-friendly interval workout progression, you can gradually build your speed and endurance while minimizing the risk of injury. Remember, consistency is key—stick with the program, listen to your body, and enjoy the improvements in your running performance.