Though it’s been a while, I still remember my first interval workout—my calves were on fire, I was gasping for air, and I kept asking myself, “Why am I doing this to myself?”
Before that, I was all about run-walks, taking it easy and just trying to finish.
Speed work sounded way too intense and honestly kind of scary.
But once I started pushing through those intervals, everything changed.
It’s not about going flat-out every time.
It’s about teaching your body to handle faster speeds and bounce back.
Yeah, it’s tough, but you get stronger and faster, and that feels pretty awesome.
If you’re stuck in your comfort zone or nervous about speed work, stick around. I’ll tell you how I started slow, built my confidence, and got through the hard stuff without losing my mind.
Got your own speed work stories? Drop them in the comments—I’m all ears.
Why Interval Training Matter
If you’ve ever been scared to speed up, you’re not alone.
The idea of running faster is nerve-wracking, especially if you’re used to cruising at a relaxed pace.
I’ve been there too—the heavy legs, the breathlessness, the muscle burn.
I’d always stuck with my easy runs and long distances, building endurance but never really challenging myself with speed.
The thought of intervals—fast bursts followed by recovery—felt like diving into the deep end without knowing how to swim.
At first, I wasn’t even sure if I was doing it right.
Should I be feeling like I’m going to collapse at the end of each interval?
Was I pushing too hard?
These were the doubts that crept into my mind during those first few interval sessions.
At first, I wasn’t even sure if I should continue with it.
My calves ached, my ankles were sore, and my body wasn’t used to this kind of intensity.
But here’s the deal: I was scared because I didn’t really get what speed work was all about. It wasn’t about pushing my body to the absolute limit every single time.
It was about learning to run faster while gradually building strength and confidence along the way.
And that was a lesson I had to learn the hard way.
Interval Training
So, what is it that makes interval training so effective?
Well, it’s not just about running faster for the sake of speed. Interval training teaches your body how to handle higher intensities and recover quickly, making it an invaluable tool for improving your pace over longer distances.
When I first added interval training into my routine, I started slow.
My first intervals were short—just 400 meters at a moderate pace. But I could feel the difference right away. It was a shock to my system, but in a good way.
The faster pace pushed me out of my comfort zone, and though it was hard, there was something exhilarating about it.
The first interval session I did was a game-changer for me. It wasn’t pretty.
I was gasping for air after every interval, my muscles were burning, and I was questioning whether it was worth it.
But after finishing the session, I had a new understanding of my body.
I knew I had pushed myself, and I started to believe that I could actually get faster—if I stuck with it.
One of the most important lessons I learned was that interval training is scalable.
At first, I started with shorter intervals, about 300–400 meters at a pace I felt comfortable with, around 5K to 10K pace.
I only did a few repeats with plenty of recovery time in between. But as I got more comfortable, I began to increase the intensity.
I shortened the recovery time, added more intervals, and even experimented with longer intervals like 800 meters and 1600 meters. Over time, my confidence grew because I knew my body could handle more.
But the most rewarding part came later: as I got faster, I didn’t just feel stronger during my interval sessions—I also started seeing improvements in my long runs and races.
Getting Over the Mental Hurdle
The hardest part of interval training wasn’t the muscle pain; it was changing how I thought about it.
At first, I thought speed work was something I could avoid. I was scared of getting hurt, feeling the pain, and falling behind.
But as I kept at it, I realized the benefits of intervals were totally worth the discomfort.
I learned to see the discomfort as a sign I was getting better, not something to fear.
The big shift came when I stopped seeing intervals as something to conquer and started seeing them as a way to improve. I didn’t need to be perfect. I just needed to improve a little bit each time.
As my times improved, I realized interval training wasn’t just about speed—it was about building mental strength.
Every session taught me how to push through discomfort, whether in a race or a hard workout. It was about trusting the process and realizing that every little step forward was a win.
Interval training also helped me get mentally tougher. Every time you push yourself, even a little—like running faster or doing one more interval—adds up. After a while, you start to believe you can handle tougher workouts and faster race paces.
The Confidence Boost You Didn’t Expect
After a few weeks of doing intervals, I could already feel a change.
I started feeling stronger, both physically and mentally. I wasn’t just running faster; I was starting to believe I could keep it up for longer distances.
One of my proudest moments came during a half marathon.
I’d been doing interval training for months before the race, and I felt more confident than ever. I knew I had the speed to maintain a fast pace, and I knew I could push through the fatigue of a long race.
When I crossed the finish line, I set a new personal best—1:37—10 minutes faster than my previous time.
That race proved just how powerful interval training can be.
It wasn’t just about speed; it was about being ready to handle the pain and challenges of the race.
I had built mental toughness and physical strength—and it felt incredible.
That PR wasn’t just about training; it happened because I learned to embrace discomfort and push through my mental block.
Practical Tips to Embrace Speed and Build Confidence
You’ve heard about the power of interval training, but how do you actually start? I know it’s tough to think about running faster when you’re used to a comfortable pace.
But trust me, starting with manageable intervals and slowly building up will get you there. Here’s how I did it—and how you can too.
Take it slow.
When I first started doing intervals, I didn’t go straight into long, fast sprints. Instead, I did shorter intervals—about 300 to 400 meters at a challenging but doable pace.
The key was to keep it manageable and focus on your form. You don’t need to go all out right from the start. The goal is to gradually pick up speed without overdoing it.
Here’s a simple starter session:
- Warm-up: 10-15 minutes of easy jogging
- Intervals: 400m at 5K-10K pace, followed by 400m of easy jogging or walking
- Cool-down: 10 minutes of light jogging and stretching.
Start with 3–4 intervals and see how it feels. If you’re feeling strong, add more intervals or reduce your recovery time in between. Don’t rush it. Gradual improvement is the key, and it’s better to start slow and build up your confidence than to dive in too quickly and risk burnout or injury.
Focus on form, not just speed.
Good form is essential when doing intervals. When you’re pushing the pace, it’s easy to forget about posture and technique, but focusing on form during each interval will not only make you more efficient, but it’ll also reduce your risk of injury.
In my early interval sessions, I focused on maintaining good posture—standing tall, keeping my core engaged, and driving my legs with each stride. I also paid attention to my breathing.
It can be easy to panic when you’re running faster than usual, but controlling your breath can help you maintain a steady pace.
A quick reminder: If your form starts to break down, it’s okay to slow down. Form matters more than speed, especially at first.
Manage recovery time.
Recovery time isn’t just to catch your breath; it’s when your body gets ready for the next interval. In my first interval sessions, I was so focused on the intensity that I ignored how much recovery mattered.
Over time, I made sure to take enough rest between each interval to allow my muscles to recover. As my body adapted, I started reducing the recovery time.
Here’s a simple approach:
- Early stages: 1:1 work-to-rest ratio (e.g., 400m fast, 400m easy)
- As you progress: You can experiment with 2:1 or 3:1 ratios (e.g., 400m fast, 200m easy)
Just be mindful—interval training is meant to challenge you, but not to the point of exhaustion. If you’re too tired to finish the next interval with good form, rest a bit longer.
Gradual progression.
One of the biggest mistakes I made in the beginning was thinking I had to push myself hard every single session.
But it wasn’t until I realized that interval training is a long-term commitment that I started seeing real improvements.
It’s a process, not a race, and progression happens gradually.
I started with shorter intervals and fewer repeats, but as my fitness improved, I increased the intensity.
Eventually, I was doing 12–16 repeats with shorter recovery times, and I could feel my body getting stronger.
Over time, my legs became more accustomed to faster speeds, and I noticed a huge difference in my race performances.
Don’t compare yourself to others.
Running isn’t about competing against anyone but yourself.
When I first started doing speed work, I often compared myself to other runners—especially the fast ones.
It was easy to feel discouraged when I couldn’t hit the same paces. But the truth is, everyone’s journey is different.
So, focus on yourself.
Celebrate small victories.
Did you hit a faster pace during your intervals today than last week?
That’s progress.
Did you feel more confident on your race pace runs?
That’s progress.
It’s all about the small steps that lead to big gains.