I stumbled on an awesome way to do interval training on a run recently. Use the music you’re listening to.
I’ve done this before (and I’m guessing many other people have too? But I suppose this is the kind of thing where I have no idea what’s normal. It’s just internal dialogue.) Anyway… I’ve been on runs and told myself something like “walking break until the end of this song” or “just run until the chorus is over and then you can take a break” or “sprint as fast as you can until this bridge ends and then you can slow it down.”
But this time I was a little more calculated and intentional. I repeated Free by The Broods a few times and sprinted for the duration of the chorus each time. Then I walked until the next time the chorus came on. It’s a really short, upbeat, and motivating chorus. But it seems to happen pretty often, so my walking breaks were short too. It’s also one of those songs where midway through the chorus starts playing twice through each time it plays, so my last couple sprints were double the length of the first couple.
The day that I stumbled on doing this, I started doing it at the end of a run that wasn’t going quite as well as I wanted, and I was trying to push myself. It was perfect for that! But by the last sprint, I was dead tired and needed to stop. So on my next run, I played this song three times in a row at the beginning of my run. Then I transitioned to a pretty slow jog for the rest of my run. It was fantastic! My overall pace was still so good because I got so many sprints in when I was feeling really good, I warmed myself up (which was nice because it was damn cold outside) and got some fantastic interval training in.
Give it a try and let me know how it works for you! OR if you find any other songs that work well! I’ll be on the hunt for more…