The Hardest Interval Session For Runners - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of The Hardest Interval Session For Runners from The Running Channel. 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:

The session is a scaled HYROX workout: 0.5 km (500 m) runs eight times, each run sandwiched between a functional‑strength station.
Target run pace is about 2 min 12 sec per 500 m (≈4 min 24 sec per km) to stay in a high‑intensity zone.
Stations include sled push/pull, farmer’s walk, lunges, wall balls and rowing; you can swap for any movement you can safely do.
Keep your split consistent, watch your heart‑rate (zone 5), and transition quickly to keep the interval time low.

Workout example:

Warm‑up jog 5 min.
Run 500 m at ~2:12.
Perform a functional station (e.g., sled push 20 m → sled pull 20 m → farmer’s walk 20 m → 20 lunges → 20 wall balls).
Return to the start and run the next 500 m.
Repeat steps 2‑4 for 8 rounds (total 4 km running + 8 stations). Tip: Use a GPS watch or the Pacing app to set the 2:12 split and let the app alert you each lap.

Closing note: Give this tough interval a go, adjust the distances or reps to match your current fitness, and track your paces in the Pacing app. You’ll finish stronger and faster—good luck!