Why Intervals are a beginner's best friend.
- Peter Jeffers
- May 2
- 3 min read
As beginners, we often measure our progress or achievements by how long we can continuously run, and we might assume that intervals are only for "better runners."
However, this is not what we should focus on. In reality, intervals are essential for improving and feeling better.
Interval training enhances VO2 max by subjecting the body to intense, sustained efforts at or near maximum oxygen uptake, prompting adaptations that boost the body's ability to use oxygen.
What is VO2 max? Are you wondering? It's the maximum amount of oxygen an individual can utilise during intense or maximal exercise. In other words, it's how much oxygen your heart and lungs can deliver to your muscles efficiently. Simply put, as a new runner, you'll find yourself less out of breath. You're becoming more efficient.
Before detailing the session, let's discuss perceived effort, or shifting through your gears, as I like to call it.
We should all have five gears. You will find, as you develop, that like performance cars, we do have six or even seven gears, but to keep things simple here, we are sticking to five.
Gear 1 - Static or at Rest: In this gear, you're just doing your usual activities, and you should be able to breathe nasally.
Gear 2 - Walking: A relaxed walking pace where you can breathe through your nose.
Gear 3 - Easy jogging or running: 80% of our running should be at this gear, where you should be able to breathe in through your nose and out through your mouth (this may require practice).
Gear 4 - Tempo: You're putting in effort at a pace you can maintain for a while or a certain distance. Remember, your tempo for a marathon differs from that for 100 meters. Ideally, breathe in through the nose and out through the mouth.
Gear 5 - Maximum effort: Imagine a tiger just walked into the room, and you need to move quickly. This is your highest effort level, with all breathing being as much as you can gulp.
How
A suitable beginner progression schedule might look like this.
We'll consider a plan where you train for five days and rest for two.
Instead of concentrating on distance, let's choose sessions based on time.
We'll start with 20 minutes.
Day 1: Walk in Gear 2 for 20 minutes
Day 2: Interval
Spend the first five minutes brisk walking or jogging lightly (gear 3).
Then do five 1-minute efforts at gear 4 with 1-minute intervals in gear 2 between each effort.
Finish with 5 minutes in gear 3. As you improve, add one effort at a time. Avoid shortening your recovery periods, as they are crucial for adaptation.
Day 3: Walk in Gear 2 for 10 minutes, plus two sets of 5 bodyweight squats, kneeling or full plank for 20 seconds, and high hops - 5 each leg x 3.
Day 4: Long Run
Engage in a long or continuous run in gear 3. The term "long run" is relative; as you start, it might be 8 or 10 minutes of running with a 3 to 4-minute walking warm-up and cool-down, progressing to 20 or 30 minutes. For some, it could be 20 miles or over 2 hours. Regardless, it should be in gear 3.
Day 5: Rest
Day 6: Tempo
You can add a shorter version, halving the run time of Day 4, but moving to gear 4.
Day 7: Rest
Evaluate the week and plan for the next week.
Note what went well and plan your sessions for the following week. Will it be the same, or is there something you could improve or add, like a minute to your continuous run or increasing from five efforts to six? Please keep it simple and change only one thing each week.
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