Exercise duration: 4 minutes

Pause: 1-3 minutes (easy running)

Repeats: 4 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 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. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed.

In interval training, it is important that the participants/groups try to cover approximately the same distance in the specified time for each interval or to complete a specified distance in approximately the same time. The various options for this type of training are as follows:

Loop track: To ensure that the participants have enough space available for the run, they can be spread out on the loop track at the start. The load starts from the same starting point for each individual runner for each repetition. During the breaks, the participants return to their starting point. The participants can check/calculate the distance travelled after each interval (comparison with the previous run). The sports director has all participants in view and can therefore start or stop the intervals with a signal.
Variant: run in the opposite direction for the second and fourth repetition instead of returning to the starting point during the breaks (goal: reaching the starting point).
Distance of at least 1200 metres: Distances are marked with signs (e.g. from 700m every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and memorises the distance covered (it is possible for participants to start in stages, whereby the running routes must be determined in order to avoid collisions). After the break time has elapsed, the participants run the same distance back to the starting point. During the breaks, 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, the sports director can give the start/stop signal for all participants (no staggering possible).
Variant: If you only have a short course available, you must turn around at the end of the course and continue running in the opposite direction (define running routes) until the end of the exercise time. At the next interval, the participants run the distance they ran before in the opposite direction back to the starting point (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). During the breaks, the participants wait in place or continue running at a relaxed trot until the end of the break time. At each interval, the participants must calculate the distance travelled based on the start/end point of the interval (comparison with the previous run). After the last interval, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible.