Are interval runs better than long runs?

With all the talk about HIIT training and whatever the latest fitness craze is, you’d be forgiven if you think that intervals are superior to longer duration exercise.

Intervals make you fitter, right?

Fitness is a relative term as it can apply to a multitude of physical characteristics. What intervals will do is force your body to have to work at a significantly higher rate than normal. The benefit of that is the same as most things, as we do something more and more, we get better at it. Your body will be better adapted to use carbohydrate as fuel and to supply oxygen to your muscles. Those can allow “fitness” to improve.

So how can long runs be better?

Simply put, if you’re training for a marathon of 26.2 miles, being able to run 4 miles of intervals isn’t going to be a lot of use. It should form part of your plan, if for no other reason than to relieve the tedium that can accompany long runs (especially if you’ve got a spring marathon meaning lots of cold training miles).

Why not combine the two?

There’s nothing saying that the two types of training can’t be combined into one session. A plan I love to do for half marathon training is one given to me by a fellow running coach a few years back. 3 mile warm-up, 6 x 1 mile at 10k pace with 90 seconds jog recovery, remaining mileage as cool down (around 3 miles for me typically).

When you combine intervals and long runs, you get the best of both worlds. You’ve run the distance or at least close to it but having included some speed work as well your body is forced to recover within the run and continue.

This is perfect for hilly races where your ability to lower your heart rate after a steep incline will be tested.

So intervals aren’t better?

Training must always be specific to your goal, so no one method is better than the other.

For a fast 5k time, interval runs will likely get you a better time than steady state or longer runs, but for anything further you’ll need to include running at a constant speed a bit more.

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk