Interval workout

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An interval workout is a specific type of training for middle and distance runners. Also referred to as "speed work" or "track work", an interval workout consists of shorter distances run at a faster pace to develop anaerobic strength. A break is taken after each interval to allow recovery before the next one. These workouts can help develop different strengths depending on the length of the intervals and the intensity of which they are run. Speed workouts are done in conjunction with the aerobic long distance runs.

Interval work is mostly used because it allows the trainee to perform at a higher intensity during less running time. The higher intensity is achieved by training at a pace faster than that of the trainee's race pace. For example, to run a faster mile time, a runner might do 8 400 meter intervals. If the runner's normal mile time is 5:00, a 75 second 400, then the runner would want to run each interval at a 70 second 400 pace, a 4:40 mile. The runner runs 8 400s, for a total of 2 miles, to overdistance, and thus adjust to running at a high intensity for greater distances. Also inherent to interval workouts is decreased recovery time, usually 2 to 3 minutes, to increase the intensity of the workout.