Interval Training Running Tips For Beginners (How To Run FASTER) - That Running Guy

Aug 13, 2025

Intro: This is a quick summary of Interval Training Running Tips For Beginners (How To Run FASTER) from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Intervals should stress aerobic power (VO₂‑max) and stay 3–5 minutes long; longer reps let lactic acid build and defeat the purpose.
Run the interval slightly faster than your 5k race pace – you can calculate this with a recent 5k time using the VDOT app (e.g., a 18:47 5k gave an interval pace of ~5:57 per km).
Keep the recovery time equal to the work interval (1:1 ratio) for most runners; advanced athletes may use a 2:1 ratio, beginners a 5:1 ratio.
Consistency is key – each repeat should be the same duration and recovery; if you’re slowing down, adjust recovery rather than pace.

Workout Example:

Warm‑up 10‑15 min easy jog + a few strides.
Intervals: 3 min at your calculated interval pace (≈5‑6 sec faster than 5k pace) followed by 3 min easy jog (recovery).
Repeat 3 times for a beginner session. As fitness improves, add 1‑2 more repeats, aiming for 6‑8 total intervals while keeping the same work/recovery ratio.
Cool‑down 10 min easy jog. Tip: If you’re comfortable, experiment with a 2:1 work‑recovery (e.g., 1 min fast, 30 sec easy) or a 5:1 recovery for early training.

Closing Note: Try this interval session this week, then tweak the work‑recovery ratio to match your current fitness. You can easily customize the paces in the Pacing app to fit your own recent race times. Keep pushing, and you’ll be smashing personal bests in no time!