Range of exertion (corresponds to approximately 8 minutes):

Expert: 2000-2400 metres
Advanced: 1800-2000 metres
Beginner: 1600-1800 metres

Pause: 1-3 minutes

Repeats: 2 times

Intensity level: 3 (medium) / 4 (hard)

HFmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than with the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

Interval training can be completed both on a track and off-road. The advantage of running on the track is that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances must be clearly visible to the participants (distance markings), as it is important that the participants/groups try to cover approximately the same distance in the given time or complete a given distance in approximately the same time on each run. It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the effort, the participants decide for themselves how to spend the break (waiting in place, marching or easy trotting), but it must be ensured that they are in a place from which the distance of the next run can be checked when the break time expires at the start of the next interval. To ensure that the participants have sufficient space available for the run, it is advisable to stagger them (spread them out on the track or send them onto the course in stages). Participants who are taking a break should ensure that they do not hinder the other participants during the exertion phase.