Train intervals – faster results in less time

Want to take your running to the next level? Then interval training is one of the most effective ways forward. By alternating short, intense running intervals with active rest, you build speed, endurance, and mental strength.

Why interval training?

Interval running activates more muscle fibers, increases oxygen uptake capacity, and improves your running technique. This leads to better oxygen transport in the body, faster recovery, and an increased ability to maintain a high pace over longer periods. Additionally, it is time-efficient: in just 30-40 minutes you can get a workout that delivers maximum effect.

Interval training also challenges mental strength – pushing yourself through short periods of discomfort leads to increased confidence both during and outside of running. Studies also show that regular interval training can provide the same or better health benefits as longer, low-intensity sessions.

Tips for interval workouts and shoe choices

1. Short, fast intervals (example: 10 x 200 meters)

• Focus: Maximum speed and explosiveness.

• Shoe tips: Specter 2. The lightweight and responsive design gives you the energy boost you need to reach maximum speed in every interval.

2. Middle-distance intervals (example: 6 x 400-800 meters)

• Focus: Build speed endurance.

• Shoe tips: Cyclone 3. Perfect combination of cushioning and direct ground feel that helps you maintain a high but controlled pace.

3. Long intervals (example: 4 x 1,000 meters or 3 x 2,000 meters)

• Focus: Endurance at high pace.

• Shoe tips: Phantom 3. With extra cushioning and comfort, Phantom 3 helps you maintain speed even when your legs start to tire.

Example of an effective interval session:

• Warm-up: 10 min easy jog + 3 strides

• Intervals: 6 x 400 meters at high pace, rest 90 seconds between each

• Cool down: 5-10 min easy jog

With the right setup and choice of shoes, you can maximize the effect of your interval training and quickly see results in your progress.