Runners: Don't skip intervals ❗️ UnderArmour ad
Take a peek at any guide to running or beginner-level training plan, and at some point, intervals will come up. If you start researching training plans for speed or get more serious with the sport, at some point, intervals will come up. Basically, if you run at all, you will eventually hear talk of interval training.
"During that recovery, you get to catch your breath in a walk or an easy jog," Samuela said."You should feel like you're pushing yourself during the efforts — they should feel controlled but challenging, hence the need for recovery." And if you're truly getting started with running, Samuela said you can start with walk and run intervals at a 1:2 or 1:1 work-to-rest ratio, with intervals no longer than two minutes.
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