'In Control' Intervals
Workout - 'In Control' Intervals
- 20min @ 6'30''/km
- 13 lots of:
- 1min @ 3'30''/km
- 1min rest
- 12min @ 6'30''/km
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Intro: Lee Grantham’s video “How Hard Should Your Interval Training Be? Effort Levels for Every Run!” covers how to dial in training intensity. The essentials are below so you can put the workout into practice today. Watch the full video for context and more examples.
Key points:
- Gauge hard sessions on the 0 to 10 RPE (Rate of Perceived Exertion) scale.
- Intervals: 8 to 9/10 effort. Finish strong, with room for 1 to 2 more reps if needed.
- Tempo runs: 7 to 8/10. You could extend the session by 5 to 10 minutes without struggling.
- Long runs (LSD): around 6 to 7/10. Another 30 minutes in the tank if you decide to push.
- Before each run, identify its purpose (speed, lactate threshold, aerobic endurance). Structure the week so hard efforts don’t compromise recovery.
Workout example:
- Interval session: 20 × 1 min (≈400 m) at RPE 8 to 9, finishing in control with capacity for 1 to 2 more reps.
- Tempo run: 30 min at RPE 7 to 8. You’d finish knowing you could add another 5 to 10 min if needed.
- Long run: 90 min at RPE 6 to 7. You’d have an extra 30 minutes available for aerobic development.
Closing note: use these effort-based guidelines on your next session and adjust RPE values in the Pacing app to reflect your current fitness.
Watch Lee Grantham’s full video for the expanded discussion and more sample workouts.