1/1 running intervals: 8 × 1 minute fast, 1 minute easy

Benefits

• Improves maximal aerobic speed and pace
• More varied and motivating than running at a steady pace
• One or two sessions a week are enough to progress

Who is it for?

For runners who can already run 30 minutes non-stop and want to improve.

Steps

1. 10 min easy jog warm-up
2. 8 repetitions: 1 min fast, 1 min easy
3. 5 min cool-down

Tips

• The fast minute should be hard but steady: the 8th as fast as the 1st
• Jog the easy minute, don't stop
• No more than two interval sessions a week

References

1. Gibala M. J. et al. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590(5), 1077-1084. doi.org/10.1113/jphysiol.2011.224725
2. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

In the same family