Interval training in spring: more speed, more power
08 April 2026 | Comment(s) |
Livia Zimmermann
April is the perfect time to step up your running programme and incorporate interval training. Alternating short, fast bursts of effort with periods of active recovery adds variety to your runs and helps you make noticeable progress in just a few weeks.
The benefits of interval training
Interval training is one of the most effective ways to improve your running performance. It strengthens both your body and mind.
1. Increased speed reserves
Through repeated bursts of speed, your body learns to run at higher speeds more efficiently. Your muscles and cardiovascular system adapt to the increased workload.
2. Improved endurance
It’s not just the short bursts of speed that are beneficial: studies show that interval training can increase maximum oxygen uptake, which in turn can be beneficial for longer, steady runs.
3. Greater motivation to train
Interval training gives your run a clear structure and adds variety to your session. This makes it easier to get back into a regular running routine, especially after winter.
4. Time-saving
Short but intense bursts of effort often yield the same, or even better, results than long, monotonous endurance runs. Ideal if you want to improve physically but have limited time.
5. Effective boost to metabolism
Alternating between exertion and recovery significantly boosts energy expenditure and leads to a lasting afterburn effect.
How to get started
For beginners, here’s what’s recommended:
1 minute of fast running, followed by 2 minutes of light jogging or walking – 20 to 25 minutes in total.
Other possible formats:
- 30 seconds at a fast pace, 30 seconds at a slow pace
- 2 minutes at a fast pace, 2 minutes at a slow pace
What to bear in mind
Choose the right intensity for your interval training. During the fast phases, you may be out of breath, but you mustn’t exhaust yourself completely. Interval training should be intense, but not at maximum effort. You’re training fast enough to make progress, but not to the point of overdoing it. On a scale of 1 (very light) to 10 (maximum effort), this means:
- Intense phase: around 7 to 8 out of 10
- Recovery: around 4 out of 10
Warming up is essential! Before every interval training session, you should jog lightly for 5 to 10 minutes and loosen up your joints (hips, knees, ankles). This significantly reduces the risk of injury.
You should not plan more than one or two interval training sessions per week to give your body enough time to recover. It is also important not to do intense sessions back-to-back. If you feel any unusual pain or tightness during training, you should stop the session immediately. Also make sure you get enough rest, sleep and stay well hydrated to get the full benefit of your training.
Find your rhythm more easily with music
Music can help you consciously control your pace and get through the fast sections more effectively.
Songs with 150 to 180 BPM – such as pop, electro or fast hip-hop – are suitable for fast intervals. For slower phases, tracks between 110 and 130 BPM are recommended.
Many runners use two separate playlists or apps that adjust the BPM to their running pace.
Sample training session for April
Spring boost – 25 minutes
- Warm-up/Jog: 5 minutes
- 8 repetitions:
45 seconds at a fast pace
75 seconds at a relaxed pace
- Recovery: 5 minutes
