Interval Workouts for Beginners: Complete Guide (2025)

Interval training is one of the most effective ways to improve your running speed, build endurance, and burn more calories in less time. But if you're new to running, the idea of "intervals" can feel intimidating. Don't worry—this complete guide will show you exactly how to start interval training safely and effectively.

What Are Interval Workouts?

Interval workouts alternate between periods of high-intensity running (work intervals) and low-intensity recovery (rest intervals). Unlike steady-pace runs, intervals push your cardiovascular system harder for short bursts, then give you time to recover before the next effort.

Example:

Run fast for 1 minute
Jog easy for 2 minutes
Repeat 6 times

This simple structure is the foundation of interval training.

Why Interval Training Works

1. Improves VO2 Max

VO2 max is your body's ability to use oxygen during exercise. Interval training is one of the best ways to increase VO2 max, which means you'll run faster with less effort.

2. Burns More Calories

High-intensity intervals create an "afterburn effect" (EPOC - Excess Post-Exercise Oxygen Consumption), meaning you continue burning calories even after your workout ends.

3. Time-Efficient

Get the benefits of a long run in half the time. A 30-minute interval workout can be more effective than a 60-minute steady run for improving speed.

4. Breaks Plateaus

If your running progress has stalled, interval training introduces a new stimulus that forces your body to adapt and improve.

5. Builds Mental Toughness

Learning to push through discomfort during work intervals translates to better race performance and overall resilience.

How to Start: Beginner Interval Training Principles

Rule #1: Build a Base First

Before starting interval training, you should be able to run continuously for at least 20-30 minutes at an easy pace. Interval training is demanding, and your body needs a foundation of aerobic fitness to handle the intensity safely.

Rule #2: Start Conservative

Your first interval workouts should feel challenging but controlled. You're not trying to sprint all-out during work intervals—you should be able to maintain the same pace for all repetitions.

Rule #3: Warm Up and Cool Down

Always include:

10 minutes easy running before intervals (warm-up)
5-10 minutes easy running after intervals (cool down)

This prepares your muscles and cardiovascular system for hard work and aids recovery.

Rule #4: Recover Fully Between Intervals

During recovery intervals, slow down significantly. You should be able to speak in full sentences. The recovery is not wasted time—it's what allows you to maintain quality during work intervals.

Rule #5: Frequency Matters

Beginners should do interval workouts 1-2 times per week maximum. Your body needs time to recover and adapt. Fill the rest of your week with easy runs, rest days, or cross-training.

Beginner Interval Workout Plans

Week 1-2: Introduction to Intervals

Workout: 6 x 1 minute fast, 2 minutes easy

10 min warm-up (easy pace)
1 min fast (effort: 7/10)
2 min easy jog
Repeat 6 times
10 min cool down

Target Pace: Your "fast" pace should be about your 5K race pace (around 4.5 m/s or 5:55/mile). If you don't know your 5K pace, run at an effort where you could speak only 2-3 words at a time.

Total Time: ~35 minutes

Week 3-4: Increase Repetitions

Workout: 8 x 1 minute fast, 90 seconds easy

10 min warm-up
1 min fast (effort: 7/10)
90 sec easy jog
Repeat 8 times
10 min cool down

Total Time: ~40 minutes

Week 5-6: Longer Work Intervals

Workout: 5 x 2 minutes fast, 2 minutes easy

10 min warm-up
2 min fast (effort: 7-8/10)
2 min easy jog
Repeat 5 times
10 min cool down

Target Pace: Slightly slower than Week 1-2 pace (around tempo pace, 3.5-4.0 m/s or 6:40-7:30/mile)

Total Time: ~40 minutes

Week 7-8: Classic 400m Repeats

Workout: 6 x 400m (or ~90 seconds), 90 seconds easy

10 min warm-up
400m fast (effort: 8/10)
90 sec easy jog
Repeat 6 times
10 min cool down

Total Time: ~45 minutes

How to Track Intervals on Apple Watch

Apple Watch is perfect for interval training. Here's how to get the most out of it:

Option 1: Use AWRun Custom Workouts

Visit AWRun's workout generator
Type: "6 x 1 minute fast at 4.5 m/s with 2 minute easy recovery at 2.5 m/s"
Download the .workout file
Import to AWRun iOS app
Workout syncs automatically to Apple Watch

Benefits:

Apple Watch alerts you when to start/stop intervals
Tracks pace, heart rate, and time automatically
No need to constantly check your watch

Option 2: Use the Workout App Manually

Start an "Outdoor Run" workout
Use the interval timer feature
Set work and rest periods manually

Common Beginner Mistakes (And How to Avoid Them)

Mistake #1: Starting Too Fast

The Problem: Running the first interval at sprint pace, then dying on interval 3.

The Fix: Your last interval should feel about as hard as your first. If you're slowing down significantly, start more conservatively next time.

Mistake #2: Not Recovering Enough

The Problem: Jogging too fast during recovery intervals, preventing full recovery.

The Fix: Slow down! Your recovery pace should feel embarrassingly slow. This isn't wasted time—it's what allows you to maintain quality.

Mistake #3: Doing Too Many Interval Workouts

The Problem: Doing intervals 3-4 times per week leads to injury and burnout.

The Fix: Stick to 1-2 interval sessions per week. Easy runs build your aerobic base and allow recovery.

Mistake #4: Skipping the Warm-Up

The Problem: Jumping straight into hard running increases injury risk.

The Fix: Always warm up for at least 10 minutes at an easy pace. Your muscles need time to prepare for high-intensity work.

Mistake #5: Comparing Yourself to Others

The Problem: Trying to match paces you see online or from experienced runners.

The Fix: Your "fast" pace is relative to YOUR current fitness. Focus on effort level, not absolute speed.

Progression: What Comes Next?

After 8 weeks of beginner intervals, you can progress by:

Increasing work interval length (e.g., 3-4 minute intervals)
Decreasing recovery time (e.g., 1:1 work-to-rest ratio)
Adding more repetitions
Running faster during work intervals
Trying different interval structures (pyramids, ladders, fartleks)

Sample Training Week for Beginners

Here's what a balanced training week looks like with interval training:

Monday: Rest or easy cross-training (yoga, cycling, swimming)

Tuesday: Interval workout (e.g., 6 x 1 min fast, 2 min easy)

Wednesday: Easy run 30 minutes

Thursday: Easy run 30-40 minutes

Friday: Rest

Saturday: Long run 45-60 minutes (easy pace)

Sunday: Easy run 20-30 minutes or rest

Total: 3-4 runs per week, with only 1 being an interval workout.

When to Skip Interval Training

Interval training is intense. Skip your interval workout if you:

Feel overly tired or sore from previous workouts
Are recovering from illness or injury
Didn't sleep well the night before
Are experiencing unusual aches or pains

It's always better to skip one workout than to push through and risk injury.

FAQ

How often should beginners do interval training?

Start with 1 interval workout per week for the first 4 weeks. After that, you can increase to 2 per week if your body feels recovered. Never do interval workouts on back-to-back days.

What pace should I run intervals?

For beginners, aim for 5K race pace (effort level 7-8/10). You should be able to speak 2-3 words at a time, but not hold a conversation. If you don't know your 5K pace, use an effort-based approach—it should feel "comfortably hard."

Should I do intervals on a track, road, or trail?

Track: Best for precise pacing and distance (400m repeats, 800m repeats) Road: Good for time-based intervals (e.g., 1 min fast, 2 min easy) Trail: Avoid for beginners—uneven terrain makes it hard to maintain consistent pace

Start with road or track until you're comfortable with the workout structure.

How long until I see results?

Most beginners notice improvements in 4-6 weeks:

Faster race paces
Easier time maintaining speed
Better recovery between intervals
Improved overall running economy

Be patient—adaptation takes time.

Can I do interval training if I'm trying to lose weight?

Yes! Interval training is excellent for fat loss due to the "afterburn effect." However, prioritize:

Building a consistent running habit first (3-4 weeks of easy running)
Starting with shorter, less intense intervals
Fueling properly before and after workouts

What should I eat before an interval workout?

Eat a light, carb-focused meal 2-3 hours before your workout. Good options:

Banana with peanut butter
Oatmeal with berries
Toast with honey

Avoid heavy, fatty, or high-fiber foods that could cause stomach issues during hard running.

Try Your First Interval Workout Today

Ready to get started? Here's your first beginner interval workout you can do this week:

Beginner Interval Workout #1:

10 min warm-up jog (very easy pace)
6 x 1 min fast (effort: 7/10), 2 min easy jog
10 min cool down jog

Total time: 35 minutes

Want to sync this workout to your Apple Watch? Use AWRun's AI workout generator to create a custom interval workout with pace targets, alerts, and automatic syncing to Apple Watch.

Conclusion

Interval training is a game-changer for runners of all levels, but especially for beginners looking to build speed and endurance efficiently. Start with simple time-based intervals (1 minute fast, 2 minutes easy), focus on consistent effort rather than specific paces, and limit interval workouts to 1-2 times per week.

Remember: progress over perfection. Your first interval workout might feel awkward or hard—that's completely normal. Stick with it, recover well, and you'll be amazed at how quickly your running improves.

Ready to create your custom interval workout? Try AWRun's AI Workout Generator and sync it straight to your Apple Watch.