Intervals

Intervals alternate fast efforts and slow recoveries, several times in a row. Running fast in short pieces lets you spend more time at high speed than you could in one go: that is what raises your maximal aerobic speed and your race pace.

• Examples: 8 × 400 m with 90 s of jogging between each, or 30/30 (30 s fast, 30 s slow).
• The effort is fast but controlled, not a sprint: the last rep should look like the first.
• Always warm up for 10 to 15 minutes first, and cool down after.

One session a week is enough to start. In Kadence, choose Intervals on Start: 400 m on a track or the road, 30/30, or reps by distance or time.