Story By Bjorn Jansen
Interval training is the key to speed, endurance, and race-day performance for sprinters and middle-distance runners. Whether you’re building explosive acceleration for the 100m or developing the endurance to finish strong in an 800m, structured interval sessions will push your limits and prepare you for peak performance.
SpeedPro uses interval workouts to target anaerobic power, sprint endurance, and race-specific conditioning. Here’s why interval training is essential and how to apply it effectively to your programme.
Why Interval Training Works
Unlike steady-state running, interval training alternates between high-intensity efforts and controlled recovery. This structured approach develops:
- Speed endurance – Teaches your body to maintain speed under fatigue.
- Lactate tolerance – Conditions muscles to handle the burn of a hard race finish.
- Explosive power – Trains fast-twitch fibres for sharper acceleration.
- Aerobic and anaerobic efficiency – Improves oxygen uptake and strengthens energy systems for all-out efforts.
By incorporating intervals into your training, you’ll increase speed, boost endurance, and perform best when it matters most.
Sprint Interval Training (100m-400m Runners)
Sprinters need intervals that replicate race demands, focusing on acceleration, top speed, and the ability to sustain high intensity.
1. Acceleration Intervals
Purpose: Builds explosive starts and first-phase speed.
Workout:
- 5 x 30m sprints from blocks or a rolling start.
- 3-4 minutes recovery.
- 3 x 60m sprints at 90-95% effort.
- 5 minutes of recovery.
Why it works:
- It reinforces robust drive mechanics and sharp reaction time.
- Develop neuromuscular coordination for faster take-offs.
2. Speed Endurance Intervals
Purpose: Trains sprint efficiency under fatigue.
Workout:
- 4 x 150m at 95% effort.
- 4-5 minutes recovery between reps.
- 4 x 200m at race pace.
- 6 minutes of recovery.
Why it works:
- It extends top-speed maintenance for stronger race finishes.
- It improves lactate clearance and recovery rate.
Middle-Distance Interval Training (400m-800m Runners)
Middle-distance athletes require a mix of anaerobic power and aerobic efficiency, making interval training essential for both speed and endurance.
3. Lactate Tolerance Intervals
Purpose: Builds resistance to fatigue in the final phase of a race.
Workout:
- 5 x 300m at 400m race pace.
- 3-4 minutes of recovery.
- 4 x 200m at slightly faster than 800m pace.
- 2 minutes of recovery.
Why it works:
- It simulates the demands of late-race sprinting.
- It trains the body to buffer lactate and sustain speed.
4. Aerobic Power Intervals
Purpose: Strengthens endurance and speed for 800m racing.
Workout:
- 6 x 400m at goal 800m pace.
- 90 seconds recovery.
Why it works:
- It improves race pace efficiency.
- It develops VO2 max and aerobic strength.
How to Incorporate Interval Training
- Sprints: 2-3 weekly interval sessions, with full recovery between reps.
- Middle-Distance: 2-3 weekly interval sessions, mixing short and long reps.
- Progression: Start with fewer reps and increase volume gradually.
Balance interval training with strength work, recovery, and race-specific drills to maximise gains.
Train Smarter, Race Faster
Interval training is the key to unlocking explosive speed, endurance, and race-day resilience. Whether sharpening acceleration for a 100-meter sprint or building stamina for the 800-meter race, targeted intervals will transform your performance.
At SpeedPro, we create structured interval sessions to help you train smarter and race faster.