Exercise duration: 9 minutes

Pause: 1-3 minutes (easy running)

Repeats: 2 times

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

Max HR: 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 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 the efforts are longer than in the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

In this form of exercise, interval training is completed as an individual run in a team. The aim is to collect as many (kilo)metres as possible as a group within 9 minutes. Each participant runs a measured distance at their own pace, counts the number of laps/calculates the distance covered, and only at the end of the interval are the distances of the individual group members totalled (team captain). During the break (during the second interval), the sports leader explains the goal of the second run to the participants/groups. The aim is to beat the distance of the first attempt in the next interval. At the end, the team's improvement from the first to the second run (group comparison) counts for the overall evaluation. Interval training (2x9) can of course also be carried out as an individual run, with each runner trying to improve their personal distance from the first run.

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 help to develop a sense of speed.

Round track: To ensure that the participants have enough space available for the run, they spread out on the round track at the start. On the track, the runners can easily calculate the distance travelled and compare the second interval with the previous run, and finally carry out the team evaluation. The sports director has all participants in view and can therefore start and stop the intervals with a signal. The second run can be run in the opposite direction, with the aim of reaching the starting point of the first run in order to collect the bonus distance required for the evaluation from there.
Distance of at least 2500 metres: Distances will be marked with signs (e.g. from 1500m every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and memorises the distance covered (it is possible to stagger the start of the participants). During the break, the participants wait in place or continue running at a relaxed trot, but return to the starting point in good time (end of the previous interval). If the course allows, all participants can start at the same time and the sports director can give the start/stop signal for all participants. After the pause time has elapsed, the participants run the distance they ran before back to the starting point. The sports director sends the runners who reach the starting point again within the specified time unit on the second interval back onto the course so that the bonus distance can be generated for evaluation (don't forget the sports director's advice that the runners memorise the additional distance - prior information makes little sense, as otherwise the participants may deliberately not run too far on the first interval).
Variant: If you only have a short distance to run, you must turn round at the end of each interval and continue running in the opposite direction (define running routes to avoid collisions) until the end of the load time. At the next interval, the participants run the distance previously run in the opposite direction back to the starting point before the bonus distance begins to be counted (comparison with the previous run).
Longer distance circuit: The distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance covered (no staggered start of the participants necessary, but possible depending on the course conditions). During the breaks, the participants wait in place or continue running at a relaxed trot until the end of the break time. For both intervals, participants must calculate the distance travelled based on the start/end point of the run (including comparison with the previous run). After the second interval, all runners return to the starting point, which takes up additional teaching time. Ideally, the running distance should roughly correspond to the distance that can be completed in the time allowed in order to prevent longer delays.