3 Interval Workouts

Runervals – 3 Ways To Do Interval Workouts

I wish there was a magic potion I could drink or an energy bar I could eat that would instantly make me a fast runner. But alas, there’s no easy fix when it comes to becoming a faster runner.

Davey always tells me, “If you want to run faster, you have to run faster.” As much as I wish he would say, “Here, I got you these special sneakers with little motors in them that will make you run faster”, he’s right. If I want to become a faster runner, I have to do the work and stop hoping that Nike will create those sneakers.

I’ve been putting in the work, being consistent and pushing myself, but running faster hurts and is uncomfortable, so I came up with 3 workouts to help make running faster more fun.

Treadmill Intervals

March is a fickle month. We get one warm day and then we get irrationally optimistic that spring is finally here, only to wake up to a cold rain or snow storm the next day. On those days when you find yourself stuck on a treadmill, here’s a great workout to make the miles fly by.

Depending on how many miles you’re running, warm up for 1/2 mile – 1 mile. Then, do two 2-minute intervals or three 1-minute intervals each mile.

For example, if I’m running 4 miles, I’ll warm up for 1 mile and then pick up the pace for 2 minutes at 2.25 miles, 2.75 miles, 3.25 miles and 3.75 miles. I’ll finish out my last mile and then cool down at an easy pace.

Runervals - 3 Ways To Do Interval Workouts | TwoTri.com

There’s no right or wrong way to do intervals. You can change the speed, length of time and frequency of your intervals to mix things up even more. Regardless, you’re time on the ‘mill will fly by!

Music Intervals

When I’m not in the mood to workout, I put on some pump up jams and in a matter of minutes, I feel ready to tackle my run. It’s no secret that music is an awesome motivator, but it’s also a great way to do intervals!

There are a lot of songs where the verses are mellow (ish) and then the chorus picks up. Here’s the playlist that I listen to when I run intervals outside. I just pick up my pace when the music picks up. It’s unpredictable and motivating and actually kinda fun!

Runervals - 3 Ways To Do Interval Workouts | TwoTri.com


Track Intervals

The track is a great place to do interval workouts. You can pick up your pace every other lap, sprint the long part of the track or do timed intervals. Timed intervals at the track are fun because as your legs will get tired and trying to beat your last interval will really motivate you to push yourself.

Here’s a great interval track workout that we like to do.

Runervals - 3 Ways To Do Interval Workouts | TwoTri.com

Wanna do a timed interval but don’t have a Garmin? No problem! Check out Sport Count’s awesome lap counters. Originally designed to help you keep track of your laps at the pool, these lap counters are the perfect tool to help you keep track of your intervals at the track too!

Recently featured on the cover of LAVA magazine, the new Sport Count Chrono 200 is smaller, smarter and even more functional than it’s former model.

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So, as we wait for the creation of the run-faster magic pill or motorized sneakers, try these 3 interval workouts and increase your speed, improve your endurance and reach your triathlon goals!


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