It means that you change the speed of your run in structured timely intervals, running at a much quicker pace than you have done up until now. For example, after a warm up you may run fast for just 2-3 minutes, and then slow to recover for 1-2 minutes, repeating until the end of the session. It’s quite different to the training you should have been doing prior to this which is all about building up your endurance and is nearer to a 5k race effort in terms of how hard it should feel.
You will feel quite out of breath running at this pace and your legs will start to tire towards the end of the repetitions, but try to remain focused and keep running hard but well.
It’s often seen as a ‘quick win’ as the speed you can gain from this type of training comes much quicker than the endurance you have built up.
This type of training is worthwhile, even within marathon training, as it helps to build speed and strength in your legs and will also help you to get comfortable running faster. It’s often seen as a ‘quick win’ as the speed you can gain from this type of training comes much quicker than the endurance you have built up. It is strenuous on the body though, as it works the body much harder and in different ways than some of your other training, so do ensure you give yourself sufficient recovery after the sessions.