Interval workouts that are a consistent time or distance (e.g. 4*2 miles, 5*1 mile, 8*800 meters, 10*1 min, etc) and are at a consistent pace, should have a progressive exertion component to them. For example, 6:30/mile pace for the first 1-2 reps should feel challenging but manageable, and by the end it requires your full attention. It is an easy concept to understand but can take several attempts to perfect.

Here are a couple tips to get the most out of these essential workouts:

1. Allow plenty of time to warm up. You want to start that first interval ready to roll, all systems go, as that first rep needs to feel pretty easy. This might mean a 2-3 mile easy or progressive run, 5-10 minutes of stretching/foam rolling, 5-10 minutes of running drills and strides. If you use the first interval as a warmup you are reducing the specific stimulus that the workout is designed to give.

2. Do not trust your ‘feel’ during that first interval. If you are properly warmed up, and just completed a few fast strides, dropping down into the intended pace of an interval workout should feel easy to do for that first 200 yards. This feeling though is short-lived, and if you end up going too fast at the start you might jeopardize the rest of the workout. When possible, try doing the workout on a track, and calculate what time you should see at the 200-meter mark. If you are more than 2 seconds too fast, stop, take a 1 2 min rest, and restart the workout! By going through this process, as opposed to watching your pace on your device at random moments, you are learning how to internalize pace and feel, which is a key racing skill to master.

3. Note exactly where or when your exertion increases. Most repeated distance/time interval workouts for marathoners are intended to be in the 4-6 range of exertion (0 = very easy, 10 = extremely difficult/challenging/uncomfortable). If the intended pace is correct, however, this exertion level should gradually increase slightly earlier and earlier in each successive interval. Pay attention to when this happens, i.e. when and where you move into 7-8 to hold pace. For example, with 5*1 mile, you might feel 4-6 throughout for rep 1, but in rep 2 you move into 7-8 for the last 100 meters, rep 3 with 150 meters left, rep 4 at 200 meters, rep 5 300 meters. If the increase happens too early the consistent pace might not be possible for the full workout as you are now working more anaerobically than intended.