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#Interval Run Reel by @julessybfit (verified account) - Intervals for a sub-20 min 5k ↓ If you're chasing sub-20, here are 3 interval structures that work: - 400m intervals: 8-12 reps, 60-90 sec rest - 80
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@julessybfit
Intervals for a sub-20 min 5k ↓ If you’re chasing sub-20, here are 3 interval structures that work: - 400m intervals: 8-12 reps, 60-90 sec rest - 800m intervals: 5-8 reps, 90-120 sec rest - 1k intervals: 3-5 reps, 120-180 sec rest Aim for 5-8k (3-5mi) total volume with 1k (0.6mi) warm-up and cool-down at easy pace. Here’s what most people get wrong though: they see “intervals for sub-20” and try to force themselves to hit 3:35-3:45/km (5:45-6:02/mi) for 400s when they’re not ready yet. Result? They get wrecked, can’t recover, and either burn out or get injured. Adjust the paces to YOUR current fitness. If you’re at 22-23 min right now, run your 400s at 3:50-4:00/km (6:10-6:26/mi). Still hard, still effective, but manageable. The goal is challenging but controlled… not destroying yourself trying to hit someone else’s numbers. If you can hit 3:35-3:45/km for 400s, 3:45-3:55/km for 800s, and 3:50-4:00/km for 1ks, you’re very close to sub-20. And, here’s what most people miss: for many runners, speed isn’t the limiter, endurance is. You might run a 3:30/km (5:38/mi) 1k, but can you hold 4:00/km (6:26/mi) for 5k straight? If not, you don’t need more intervals. You need more mileage and aerobic base work. Check your balance: 5k pace should be ~20-25 sec/km (30-40 sec/mi) slower than 1k pace. If it drops more, build your aerobic engine first. Intervals work when they’re part of a complete plan: speed work + long runs + easy runs + strength training + recovery. You can’t spam intervals and expect progress… you’ll just break down. Comment “faster” for my free running guide, or check the link in bio for 1:1 coaching. Follow for more. #hybridathlete #running #runningmotivation #gym #gymmotivation #fitness #run #runclub
#Interval Run Reel by @wanstall_pt - 2km INTERVALS I see too many people just run long distances in their training. If you want to get faster, you need to run faster This is one of m
73.5K
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@wanstall_pt
2km INTERVALS I see too many people just run long distances in their training. If you want to get faster, you need to run faster This is one of my interval workouts I do in my half marathons prep: 4 × 2 km @ slightly faster than HM pace 2 min easy jog between reps It’s easy and should be under 10kms
#Interval Run Reel by @ellieb.runs - come do an interval run with meeee <3 ⭐️ 2km warm up ⭐️ 10 x 3 mins in zone 4 with 60s rest in between ⭐️ 1km cool down How to work out your hear
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@ellieb.runs
come do an interval run with meeee <3 ⭐️ 2km warm up ⭐️ 10 x 3 mins in zone 4 with 60s rest in between ⭐️ 1km cool down How to work out your heart rate zones 👇 Easy method: 👉 Estimate your max HR (either from a recent all-out effort or 220 - your age) 👉 Use % ranges to set zones Zone 4 ≈ 80–90% of max HR More accurate method (Joe Friel test): 👉 Warm up 👉 Run 30 minutes as hard as you can sustain 👉 Take the average HR of the last 20 minutes This gives your Lactate Threshold HR, which you can use to set personalised zones! The key with sessions like this is control - don’t go out too hard, keep the effort repeatable, and let your heart rate recover to a similar point after each rep. Hard, but repeatable! Save this for your next interval session :) #marathontraining #sub3training #intervalrun #runnersofinstagram #heartratetraining
#Interval Run Reel by @blameytwins (verified account) - Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: HARD HILL Ses
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@blameytwins
Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: HARD HILL Sessions ⛰️ Example: 10 × 1 minute running hard uphill with jog-back recovery. This strengthens the glutes and gives you that extra kick at the end of a race. Focus on pushing the ground back and keeping a high cadence 🧠 Interval Sessions 🔁 Example: 6 × 1km @ just faster than 5km pace 💨. The goal here is to train your body to sustain a quicker rhythm than race pace, improving efficiency and tolerance to fatigue. Tempo Runs 🔥 Example: 20–25 minutes at a comfortably hard pace (~10–15 sec slower than 10km pace). This builds your aerobic engine so you can hold speed without red-lining too early. Progression Runs 📈 Start easy, gradually build each kilometre until the last one is at or faster than 5km pace. This teaches you how to close strong when it counts. Easy Run + Strides 🚀 4–8 × 100m strides at ~90% effort, full recovery. Perfect for improving running economy, turnover, and form without adding fatigue. Stack these sessions week after week 🧱 And watch the PB come to you 🏆 🏷️ #LondonRunners #NikeRunning #GarminRunners #5KTraining #SpeedWork #HYROXTraining #HybridAthlete #FunctionalFitness #EnduranceTraining #RunnersOfInstagram
#Interval Run Reel by @jacktillett (verified account) - IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Se
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@jacktillett
IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Session examples are: 12 x 400m with 60s rest (faster than target pace) 6 x 800m with 90s rest (slightly faster than target pace) 4 x 1000m with 120s rest (at target pace) 3 x 1600m with 150s rest (at target pace) 2) Tempo Run Tempo pace should be ‘comfortably difficult’ and just below your threshold pace. It will hurt but not enough to make you want to stop. Aim for distances between 6-10k at this pace and get comfortable with being uncomfortable. Session examples are: 6km Tempo 8km Tempo 10k Run (2k easy, 3k tempo x2) 3) Long Run This should be an EASY pace and is used to build your aerobic capacity. I’d recommend getting these done on the weekend where you have the most amount of time. Slowly increase the distance each week and remember - this is an easy pace and you should be able to maintain a conversation during this run. Session examples are: Anything longer than 5km and slowly build up the distance. Start at 6km and add 1-3km every week until you’re comfortably running 15-20km. #Running #fitness #motivation #growth #training
#Interval Run Reel by @running_devil - You don't need 20 different workouts. You need a few that actually work and rotate them weekly. The 3 best interval sessions for Sub-1:30: 1️⃣ 5 × 2
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@running_devil
You don’t need 20 different workouts. You need a few that actually work and rotate them weekly. The 3 best interval sessions for Sub-1:30: 1️⃣ 5 × 2 km @ half marathon pace (~4:10–4:15/km) Rest: 2 min easy jog → teaches your body to hold race rhythm under fatigue 2️⃣ 3 × 4 km steady tempo Slightly slower than HM pace Rest: 3 min easy → builds endurance + mental strength 3️⃣ 10 × 1 km @ between 10K and HM pace Rest: 60–75 sec jog → speed + durability for the last race kilometers Rotate weekly. One session is enough. The rest = easy mileage. ⸻ The game-changer workout (secret but simple): 🏁 12-16 km progression run Start easy → finish last 4 km at HM pace. Just learning to run fast when already tired. This session alone can change your race. Sub-1:30 doesn’t come from one hero workout. It comes from consistent weeks, smart pacing and patience. From sub-17 5K to 2:46 marathon and rebuilding after injury this is exactly how I structure my training. Follow for real running structure, real workouts and real progress. always on fire 🔥 #run #halfmarathon #runningtips #runner
#Interval Run Reel by @stevieanngriffin - You're a runner trying to improve your speed Try this interval run 👇🏻 0.5 fast (7-9 speed) 0.25 jog (5-7 speed) 0.25 recovery (3-5 speed) Rep
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@stevieanngriffin
You’re a runner trying to improve your speed Try this interval run 👇🏻 0.5 fast (7-9 speed) 0.25 jog (5-7 speed) 0.25 recovery (3-5 speed) Repeat x3 #runner #intervalrunning #treadmill #run
#Interval Run Reel by @byhollygabrielle (verified account) - The 3 interval sessions that got me my sub-20 minute 5k 🏃🏻‍♀️🔥    I tried to break the 20-minute barrier a bunch of times, but it was only when I s
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@byhollygabrielle
The 3 interval sessions that got me my sub-20 minute 5k 🏃🏻‍♀️🔥    I tried to break the 20-minute barrier a bunch of times, but it was only when I started consistently doing these speed workouts that I finally cracked it (and I ran my PB in a much bigger session too, so that felt like a massive win) 🥹    The key is consistency - aim for 1 of these fast interval sessions a week or 2 if you’re doing a dedicated 5k block 💪🏻    1️⃣ 10 x 400m @ well below race pace (I was averaging 3.40min/km at the time), 1 minute rest    This is a VO2 max workout where you push yourself into zone 5 heart rate, but the whole session stays aerobic thanks to that 1 minute recovery. The rest does go ridiculously quickly though, so this session really forces you to run under fatigue... and those last 4 reps are going to be tough, but that’s where the magic happens.    2️⃣ 6 x 1km @ sub-4 min/km pace (I aimed for 3.50-3.55/km), 90 seconds rest    You’re going to building up quite a bit of lactate during these intervals, but the idea of this workout is to make race pace feel easier by running just below it.    3️⃣ 3 x 2km @ race pace (around 4.00/km), 2-3 minutes rest    Here, you’re spending an extended period of time at race pace, so your body it forced to get really comfortable holding that effort. The longer intervals also teach you to pace yourself properly and manage discomfort, which is super valuable for the second half of a 5k when things start to hurt 🤓    Hope this helps 🤓 And follow for more running and Hyrox tips 💚
#Interval Run Reel by @virtuetraining - The Norwegian 4x4 interval run is one of the most effective methods for increasing VO₂ max and building real cardiovascular capacity. 🫁 🫀 4 minutes
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@virtuetraining
The Norwegian 4x4 interval run is one of the most effective methods for increasing VO₂ max and building real cardiovascular capacity. 🫁 🫀 4 minutes hard. 3 minutes easy. Repeat x4. The goal is simple: Push into 85–95% of max heart rate during the work phase, recover just enough, then go again. This is where aerobic endurance and mental resilience are built. Used by elite athletes for a reason - it works. Try for yourself.🫁🫀 @virtuetraining
#Interval Run Reel by @thatsharkgal (verified account) - SPEED INTERVAL SESSION! Adding short bursts of faster running into your training improves endurance, builds strength, and helps you run faster for lo
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@thatsharkgal
SPEED INTERVAL SESSION! Adding short bursts of faster running into your training improves endurance, builds strength, and helps you run faster for longer! Whether you’re chasing a new PR, increasing your stamina, or just want to spice up your workouts intervals are your secret weapon! . . {Strava, Training,Running, Marathon, Speed Intervals} #strava #marathon #training #reels #trending #speed #running
#Interval Run Reel by @nicolettecallie (verified account) - first time doing interval running 🥺✋ please share tips #running #intervaltraining
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@nicolettecallie
first time doing interval running 🥺✋ please share tips #running #intervaltraining

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