These 6 interval running workouts for beginners are perfect to help you increase your running speed, improve your stamina, and help you finish a 5k.
It took me a long time to learn to like running fast.
Sure, I ran fast in college, but in my adult life I just wanted to put in miles and I did not care about speed during training runs.
When I really started getting serious about racing as an adult, I started incorporating interval running workouts and strength training into my training plans.
Suddenly, I was close to my collegiate 5k times, I ran a personal best half marathon, and a fast-for-me full marathon on just three weeks notice. I even set my sites on a 10k PR.
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Fartlek, sprints, pick ups, push paces, intervals, death. Whatever you call them, the bottom line is that you need to include interval running workouts into your training plan.
Intervals are a style of workout that includes running faster for a specific amount of time, then running slower for a recovery.
You repeat this pattern for a specific amount of time. For instance, you could run quickly for 30 seconds, then run (or walk) easy for 60 seconds. On the more advanced side of intervals, you could run one mile quickly, half a mile easy, and repeat this for 3-15 miles.
The benefits of interval style running are very real. From increasing your running stamina, improving your speed, burning more calories, and raising your heart rate faster. You can read more about the benefits of interval running here.
There is a reason that the Finish Line Strong Training Plan includes interval runs twice a week. Runners see real results not just in completing the race course, but in actually finishing with a good race time, feeling strong, and ready to run again.
Even though the benefits of intervals are real, sometimes you just do not want to run fast.
After all, why pick up the pace when you could just lope along comfortably for the duration of your run? There is a reason I was referred to as a gazelle throughout my collegiate running days – I had a very steady pace that really did not move much faster than a long-legged gallop.
Since we are all so short on time, longer interval workouts are not always possible. These six interval workouts are quick so you can get back to your busy day, while still getting in the benefits of speed training.
Even though these may be short sprints, they will still kick your butt. Regardless if you are a beginning runner or you are training for a personal best, you are going to want to give these a try especially on the days you know you need to get it done, but are not really feeling it.
If you are training for a 5K, you should aim for about 12-18 minutes of total fast work. It is enough time and distance to get your body used to fast running, but not so much that you are going to fatigue your muscles.
Do not forget to snag your Finish Line Strong Training Plan here. No matter what your running level (beginner, intermediate, advanced), there is a 12 week run plan designed for you within it. It also includes runner-specific strength workouts, interval workouts, and longer runs so you can get to the finish line feeling strong and ready for more.
Four Tabatas
Complete one, full 4-minute tabata, pushing the pace on the 20 seconds “on”. Move at an easy pace for 2-3 minutes and then complete another full, 4-minute tabata. Repeat this pattern for a total of 4, full tabatas. 20 seconds may not sound like much, but they will get you!
10 x 60 Second Push Paces
Whatever your distance for the day is (2+ miles), pick up the pace for 60 seconds as you feel like it. Go back to your easy pace for at least 60 seconds between each push.
Increasing Seconds Interval Workout
This one starts you out with a short interval and slowly builds you up mentally and physically. The minute push pace doesn’t seem too bad when you finally get to it.
Short Focus Interval Workout
The minute push will feel a bit long, but after a few, you will hardly notice it.
Short Interval Workout for that Finishing Kick
Another workout that starts you off short and builds you up. Once you hit that second 2 minute push pace though, you’re home free!
10-20 x 30 second Push Paces
This is one of my favorites for when I really can’t get motivated and muster up a full 12-18 minutes of fast work. It’s quick, and I can do anything for 30 seconds. Move at an easy pace for 60 seconds between each one.
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The Finish Line Strong Training Plan offers three different plans depending on your level (beginner, intermediate, advanced) with two interval runs, one long run, and two strength workouts each week to have you crossing that finish line feeling strong, confident, and ready for more.
Get the Finish Line Strong Training Plan here.
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
These are great ideas! When I’m stuck on a treadmill (I try never to let that happen) I like to do a pyramid. It helps to break down the run into short increments that I can focus on and enjoy/hammer through while getting in some speed work.