Beginner's 3-Minute Intervals
Workout - Beginner's 3-Minute Intervals
- 10min @ 6'00''/km
- 5 lots of:
- 3min @ 3'55''/km
- 3min @ 6'00''/km
- 10min @ 6'00''/km
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Here’s a rundown of Interval Training Running Tips For Beginners (How To Run FASTER) from That Running Guy. The video’s worth watching—we’ve broken it down so you can get out and run this workout today. For all the nuances, check out the full video.
Key Points:
- Focus on aerobic power (VO₂‑max) using 3–5 minute intervals; stretch them longer and lactic acid accumulates, which works against your goals.
- Hit slightly faster than your 5k race pace—use a recent 5k time with the VDOT app to nail your interval pace (for instance, an 18:47 5k translates to roughly 5:57 per km).
- Set recovery equal to your work interval (1:1 ratio) as your baseline; experienced runners can compress it to 2:1, while beginners might need 5:1.
- Rhythmic execution matters: every rep should match in duration and recovery. When fatigue sets in, ease up the recovery rather than dropping your pace.
Workout Example:
- Warm‑up 10‑15 min easy jog plus a few strides.
- Intervals: Run 3 min at your calculated interval pace (roughly 5–6 sec faster than your 5k pace), then 3 min easy jog to recover.
- Repeat 3 times if you’re beginning. Once your fitness improves, work up to 6–8 total intervals by adding 1–2 more reps while holding the same work-to-recovery ratio.
- Cool‑down 10 min easy jog. Tip: Once you’re comfortable, try adjusting the ratio—shift to 2:1 (say, 1 min hard, 30 sec easy) or extend to 5:1 if you’re still building your aerobic base.
Closing Note: Run this session sometime this week and dial in the work-to-recovery ratio based on how your fitness feels. The Pacing app makes it straightforward to set your paces from your latest race times. Stay consistent, and you’ll be chasing personal records in short order.