Complete Sprint and Interval Running Training Plan

Running training is very popular these days with this in mind one goal that some people may set as they go about their fitness training is increasing their running ability.

Whether you've decided to participate in a long distance race or you just want to improve your cardiovascular fitness and enjoy running itself, the following training plan will help you prepare.

This plan includes a wide variety of different types of running training including tempo runs, sprint intervals, regular interval training, easy runs, and a long run.

Types Of Running Training

The primary difference between interval training and sprint training is the difference in intensity levels.

Sprint training will be max-out sprint intervals where you work as hard as you physically can for a very short period of time,

Interval training takes it a step back and have you working at a slightly lower intensity (still high intensity though) that are slightly longer.

Both of these will help your body learn how to workout at a higher intensity and tolerate fatigue so will make those longer runs feel that much easier.

Tempo runs work in a similar manner as you'll be working at a relatively higher intensity compared to your long runs that will have you just on the verge of developing lactic acid in the body.

They won't push things quite as far as interval and sprint training but will still be an important part of the overall training plan.

The following plan will break things down for you so you get a good blend of each type of run, while also ensuring that you get maximum recovery so that you feel well with each run you do.

Be sure to do a brief warm-up and cool-down before each run and possibly consider adding two simple strength training workout as well for muscular strength.

What IS RPE?

Watch the video below for a easy explanation of what Rate of Perceived Effort is.

Sprint Training Plan

5 minute warm-up

20 seconds RPE 10

60 seconds RPE 2

20 seconds RPE 10

60 seconds RPE 2

20 seconds RPE 10

60 seconds RPE 2

20 seconds RPE 10

60 seconds RPE 2

15 minutes easy run at RPE 5 or 6

5 Minute cool-down

Tempo Training Plan

Run for 30 minutes straight at an RPE of 7 or 8.

Interval Training Plan

5 minute warm-up

40 seconds RPE 8

60 seconds RPE 3

40 seconds RPE 9

60 seconds RPE 3

40 seconds RPE 9

60 seconds RPE 3

40 seconds RPE 9

60 seconds RPE 3

40 seconds RPE 9

60 seconds RPE 3

40 seconds RPE 8

60 seconds RPE 3

5 minute cool-down

In between these training plans you can include the following runs

20 minute easy run

45 minutes working up to 1 hour run – moderate paced, steady state.