'In Control' Intervals
Workout - 'In Control' Intervals
- 20min @ 6'30''/km
- 13 lots of:
- 1min @ 3'30''/km
- 1min rest
- 12min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Lee Grantham’s video “How Hard Should Your Interval Training Be? Effort Levels for Every Run!” covers exactly how to dial in your training intensity. We’ve outlined the essentials below so you can put the workout into practice today. For more context and additional examples, watch the full video.
Key Points:
- Gauge hard sessions using the 0–10 RPE (Rate of Perceived Exertion) scale.
- Intervals should sit at an 8–9/10 effort – finish strong, with room for 1–2 additional reps if required.
- Tempo runs work best at 7–8/10 effort – you’d be able to extend the session by 5–10 minutes without struggling.
- Long runs (LSD) typically land around 6–7/10 – you’d have another 30 minutes in the tank if you decided to push.
- Before each run, identify its purpose (speed, lactate threshold, aerobic endurance), then structure your week so hard efforts don’t compromise recovery.
Workout Example:
- Interval Session: 20 × 1 min (≈400 m) at RPE 8–9, finishing in control with capacity for 1–2 more reps.
- Tempo Run: 30 min at RPE 7–8; you’d finish knowing you could add another 5–10 min if needed.
- Long Run: 90 min at RPE 6–7; you’d have an extra 30 minutes available for aerobic development.
Closing Note: Put these effort-based guidelines to work during your next session, and adjust RPE values in the Pacing app to reflect your current fitness. The smartest training stays controlled and builds steadily—focus there, stay on track, and the results follow.
Refer to Lee Grantham’s full video for expanded discussion and additional sample workouts.