[Skip to main content](https://www.nike.com#skip-to-content)
- [](https://www.nike.com/ph/jordan)
- [Find a Store](https://www.nike.com/ph/retail)
- [Help](https://www.nike.com/ph/help)
[Help](https://www.nike.com/ph/help)
- [Order Status](https://www.nike.com/ph/orders)
- [Dispatch and Delivery](https://www.nike.com/ph/help/a/shipping-delivery-gs)
- [Returns](https://www.nike.com/ph/help/a/returns-policy-gs)
- [Contact Us](https://www.nike.com/ph/help/#contact)
- [Privacy Policy](https://agreementservice.svs.nike.com/ph/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&country=PH&language=en&requestType=redirect)
- [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/)
- [Terms of Use](https://agreementservice.svs.nike.com/ph/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&country=PH&language=en&requestType=redirect)
- [Send Us Feedback](https://www.nike.com#site-feedback)
- [Join Us](https://www.nike.com/ph/membership)
- [Sign In](https://www.nike.com/ph/register)
[](https://www.nike.com/ph/)
- New & Featured
- Featured
- [Upcoming Drops](https://www.nike.com/ph/w/new-upcoming-drops-k0gk)
- [New Arrivals](https://www.nike.com/ph/w/new-3n82y)
- [Bestsellers](https://www.nike.com/ph/w/best-76m50)
- [SNKRS Launch Calendar](https://www.nike.com/ph/launch)
- [Customise with Nike By You](https://www.nike.com/sg/nike-by-you)
- [Jordan](https://www.nike.com/ph/jordan)
- [Kobe Bryant](https://www.nike.com/sg/w/kobe-pgd6)
- [LeBron James](https://www.nike.com/ph/basketball/lebron-james)
- [National Team Kits](https://www.nike.com/ph/w/national-team-football-1gdj0zav9de)
- Trending
- [Just Do the Work](https://www.nike.com/ph/w/nike-training-gym-58jtoz7yfb)
- [More Colours, More Running](https://www.nike.com/ph/w/running-shoes-1sytgz37v7jz7gee1z8nexhzy7ok)
- [What's Trending](https://www.nike.com/ph/w/trending-now-5fpm9)
- [24.7 Collection](https://www.nike.com/ph/w/247-collection-asi8j)
- [Colours of the Season](https://www.nike.com/sg/w/fresh-colors-a499l)
- [Retro Running](https://www.nike.com/ph/w/retro-running-8kemk)
- [Running Shoe Finder](https://www.nike.com/sg/running-shoe-finder)
- [Nike Mind](https://www.nike.com/sg/w/mind-game-avw)
- Shop Icons
- [Lifestyle](https://www.nike.com/sg/sportswear)
- [Air Force 1](https://www.nike.com/ph/w/air-force-1-shoes-5sj3yzy7ok)
- [Air Jordan 1](https://www.nike.com/ph/w/jordan-1-shoes-aj85gzy7ok)
- [Air Max](https://www.nike.com/ph/w/air-max-shoes-a6d8hzy7ok)
- [Dunk](https://www.nike.com/ph/w/dunk-shoes-90aohzy7ok)
- [Cortez](https://www.nike.com/ph/w/cortez-shoes-byfxzy7ok)
- [Blazer](https://www.nike.com/ph/w/blazer-shoes-9gw3azy7ok)
- [Pegasus](https://www.nike.com/ph/w/pegasus-shoes-8nexhzy7ok)
- [Vomero](https://www.nike.com/ph/w/zoom-vomero-shoes-7gee1zy7ok)
- Shop By Sport
- [Running](https://www.nike.com/ph/running)
- [Basketball](https://www.nike.com/ph/basketball)
- [Football](https://www.nike.com/ph/football)
- [Golf](https://www.nike.com/ph/w/golf-23q9w)
- [Tennis & Pickleball](https://www.nike.com/ph/tennis)
- [Gym & Training](https://www.nike.com/ph/training)
- [Yoga](https://www.nike.com/ph/w/yoga-anrlj)
- [Skateboarding](https://www.nike.com/ph/skateboarding)
- [Trail Running](https://www.nike.com/ph/w/trail-running-75jcn)
- [All Conditions Gear](https://www.nike.com/ph/acg)
- [Men](https://www.nike.com/ph/men)
- Featured
- [New Arrivals](https://www.nike.com/ph/w/new-mens-3n82yznik1)
- [Bestsellers](https://www.nike.com/ph/w/mens-best-76m50znik1)
- [Shop All Sale](https://www.nike.com/ph/w/mens-sale-3yaepznik1)
- [All Conditions Gear](https://www.nike.com/ph/w/mens-acg-93bsdznik1)
- [Shoes](https://www.nike.com/ph/w/mens-shoes-nik1zy7ok)
- [All Shoes](https://www.nike.com/ph/w/mens-shoes-nik1zy7ok)
- [Lifestyle](https://www.nike.com/ph/w/mens-lifestyle-shoes-13jrmznik1zy7ok)
- [Jordan](https://www.nike.com/ph/w/mens-jordan-shoes-37eefznik1zy7ok)
- [Running](https://www.nike.com/ph/w/mens-running-shoes-37v7jznik1zy7ok)
- [Football](https://www.nike.com/ph/w/mens-football-shoes-1gdj0znik1zy7ok)
- [Basketball](https://www.nike.com/ph/w/mens-basketball-shoes-3glsmznik1zy7ok)
- [Gym & Training](https://www.nike.com/ph/w/mens-training-gym-shoes-58jtoznik1zy7ok)
- [Tennis](https://www.nike.com/ph/w/mens-tennis-shoes-ed1qznik1zy7ok)
- [Skateboarding](https://www.nike.com/ph/w/mens-skateboarding-shoes-8mfrfznik1zy7ok)
- [Sandals & Slides](https://www.nike.com/ph/w/mens-sandals-slides-fl76znik1)
- [Nike By You](https://www.nike.com/ph/w/mens-nike-by-you-shoes-6ealhznik1zy7ok)
- [Trail Running](https://www.nike.com/ph/w/mens-acg-trail-running-shoes-75jcnz93bsdznik1zy7ok)
- [Clothing](https://www.nike.com/ph/w/mens-clothing-6ymx6znik1)
- [All Clothing](https://www.nike.com/ph/w/mens-clothing-6ymx6znik1)
- [Tops & T-Shirts](https://www.nike.com/ph/w/mens-tops-t-shirts-9om13znik1)
- [Shorts](https://www.nike.com/ph/w/mens-shorts-38fphznik1)
- [Pants & Leggings](https://www.nike.com/ph/w/mens-trousers-tights-2kq19znik1)
- [Hoodies & Sweatshirts](https://www.nike.com/ph/w/mens-hoodies-sweatshirts-6riveznik1)
- [Jackets & Gilets](https://www.nike.com/ph/w/mens-jackets-gilets-50r7yznik1)
- [Jerseys & Kits](https://www.nike.com/ph/w/mens-kits-jerseys-3a41eznik1)
- [Jordan](https://www.nike.com/ph/w/mens-jordan-clothing-37eefz6ymx6znik1)
- [All Conditions Gear](https://www.nike.com/ph/w/mens-acg-clothing-6ymx6z93bsdznik1)
- Shop By Sport
- [Running](https://www.nike.com/ph/w/mens-running-37v7jznik1)
- [Basketball](https://www.nike.com/ph/w/mens-basketball-3glsmznik1)
- [Football](https://www.nike.com/ph/w/mens-football-1gdj0znik1)
- [Golf](https://www.nike.com/ph/w/mens-golf-23q9wznik1)
- [Tennis & Pickleball](https://www.nike.com/ph/w/mens-tennis-ed1qznik1)
- [Gym & Training](https://www.nike.com/ph/w/mens-training-gym-58jtoznik1)
- [Yoga](https://www.nike.com/ph/w/mens-yoga-anrljznik1)
- [Skateboarding](https://www.nike.com/ph/w/mens-skateboarding-8mfrfznik1)
- [Trail Running](https://www.nike.com/ph/w/mens-trail-running-75jcnznik1)
- Accessories & Equipment
- [All Accessories & Equipment](https://www.nike.com/ph/w/mens-accessories-equipment-awwpwznik1)
- [Bags & Backpacks](https://www.nike.com/ph/w/mens-bags-backpacks-9xy71znik1)
- [Socks](https://www.nike.com/ph/w/mens-socks-nik1zuwr3)
- [Hats & Headwear](https://www.nike.com/ph/w/mens-hats-visors-headbands-31btsznik1)
- [Women](https://www.nike.com/ph/women)
- Featured
- [New Arrivals](https://www.nike.com/ph/w/new-womens-3n82yz5e1x6)
- [Bestsellers](https://www.nike.com/ph/w/womens-best-5e1x6z76m50)
- [Shop All Sale](https://www.nike.com/ph/w/womens-sale-3yaepz5e1x6)
- [All Conditions Gear](https://www.nike.com/ph/w/womens-acg-5e1x6z93bsd)
- [Shoes](https://www.nike.com/ph/w/womens-shoes-5e1x6zy7ok)
- [All Shoes](https://www.nike.com/ph/w/womens-shoes-5e1x6zy7ok)
- [Lifestyle](https://www.nike.com/ph/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok)
- [Jordan](https://www.nike.com/ph/w/womens-jordan-shoes-37eefz5e1x6zy7ok)
- [Running](https://www.nike.com/ph/w/womens-running-shoes-37v7jz5e1x6zy7ok)
- [Gym & Training](https://www.nike.com/ph/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok)
- [Tennis](https://www.nike.com/ph/w/womens-tennis-shoes-5e1x6zed1qzy7ok)
- [Football](https://www.nike.com/ph/w/womens-football-shoes-1gdj0z5e1x6zy7ok)
- [Basketball](https://www.nike.com/ph/w/womens-basketball-shoes-3glsmz5e1x6zy7ok)
- [Sandals & Slides](https://www.nike.com/ph/w/womens-sandals-slides-5e1x6zfl76)
- [Nike By You](https://www.nike.com/ph/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok)
- [Trail Running](https://www.nike.com/ph/w/womens-acg-trail-running-shoes-5e1x6z75jcnz93bsdzy7ok)
- [Clothing](https://www.nike.com/ph/w/womens-clothing-5e1x6z6ymx6)
- [All Clothing](https://www.nike.com/ph/w/womens-clothing-5e1x6z6ymx6)
- [Performance Essentials](https://www.nike.com/ph/w/womens-back-to-basics-5e1x6zkkjj)
- [Tops & T-Shirts](https://www.nike.com/ph/w/womens-tops-t-shirts-5e1x6z9om13)
- [Sports Bras](https://www.nike.com/ph/w/womens-sports-bras-40qgmz5e1x6)
- [Pants & Leggings](https://www.nike.com/ph/w/womens-trousers-tights-2kq19z5e1x6)
- [Shorts](https://www.nike.com/ph/w/womens-shorts-38fphz5e1x6)
- [Hoodies & Sweatshirts](https://www.nike.com/ph/w/womens-hoodies-sweatshirts-5e1x6z6rive)
- [Jackets & Gilets](https://www.nike.com/ph/w/womens-jackets-gilets-50r7yz5e1x6)
- [Skirts & Dresses](https://www.nike.com/ph/w/womens-skirts-dresses-5e1x6z8y3qp)
- [Modest Wear](https://www.nike.com/ph/w/modest-wear-22fj5)
- [Nike Maternity](https://www.nike.com/ph/w/maternity-fl9s)
- [Plus Size](https://www.nike.com/ph/w/womens-plus-size-clothing-5e1x6z6ymx6z8mjm2)
- [All Conditions Gear](https://www.nike.com/ph/w/womens-acg-clothing-5e1x6z6ymx6z93bsd)
- Shop By Sport
- [Yoga](https://www.nike.com/ph/w/womens-yoga-5e1x6zanrlj)
- [Running](https://www.nike.com/ph/w/womens-running-37v7jz5e1x6)
- [Gym & Training](https://www.nike.com/ph/w/womens-training-gym-58jtoz5e1x6)
- [Basketball](https://www.nike.com/ph/w/womens-basketball-3glsmz5e1x6)
- [Tennis & Pickleball](https://www.nike.com/ph/w/womens-tennis-5e1x6zed1q)
- [Golf](https://www.nike.com/ph/w/womens-golf-23q9wz5e1x6)
- [Football](https://www.nike.com/ph/w/womens-football-1gdj0z5e1x6)
- [Skateboarding](https://www.nike.com/ph/w/womens-skateboarding-5e1x6z8mfrf)
- [Trail Running](https://www.nike.com/ph/w/womens-trail-running-5e1x6z75jcn)
- Accessories & Equipment
- [All Accessories & Equipment](https://www.nike.com/ph/w/womens-accessories-equipment-5e1x6zawwpw)
- [Bags & Backpacks](https://www.nike.com/ph/w/womens-bags-backpacks-5e1x6z9xy71)
- [Socks](https://www.nike.com/ph/w/womens-socks-5e1x6zuwr3)
- [Hats & Headwear](https://www.nike.com/ph/w/womens-hats-visors-headbands-31btsz5e1x6)
- [Kids](https://www.nike.com/ph/kids)
- Featured
- [New Arrivals](https://www.nike.com/ph/w/new-kids-3n82yzv4dh)
- [Bestsellers](https://www.nike.com/ph/w/kids-best-76m50zv4dh)
- [Back to School](https://www.nike.com/ph/w/back-to-school-840ik)
- [Sport Gear](https://www.nike.com/ph/w/kids-gym-running-22fovzv4dh)
- [Lifestyle Looks](https://www.nike.com/ph/w/kids-lifestyle-13jrmzv4dh)
- [Nike x LEGO®](https://www.nike.com/ph/lego)
- [All Conditions Gear](https://www.nike.com/ph/w/kids-acg-93bsdzv4dh)
- [Nike Teens](https://www.nike.com/ph/teens)
- Shoes
- [All Shoes](https://www.nike.com/ph/w/kids-shoes-v4dhzy7ok)
- [Lifestyle](https://www.nike.com/ph/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok)
- [Jordan](https://www.nike.com/ph/w/kids-jordan-shoes-37eefzv4dhzy7ok)
- [Football](https://www.nike.com/ph/w/kids-football-shoes-1gdj0zv4dhzy7ok)
- [Running](https://www.nike.com/ph/w/kids-running-shoes-37v7jzv4dhzy7ok)
- [Basketball](https://www.nike.com/ph/w/kids-basketball-shoes-3glsmzv4dhzy7ok)
- Clothing
- [All Clothing](https://www.nike.com/ph/w/kids-clothing-6ymx6zv4dh)
- [Tops & T-Shirts](https://www.nike.com/ph/w/kids-tops-t-shirts-9om13zv4dh)
- [Sport Bras](https://www.nike.com/ph/w/kids-sports-bras-40qgmzv4dh)
- [Hoodies & Sweatshirts](https://www.nike.com/ph/w/kids-hoodies-sweatshirts-6rivezv4dh)
- [Pants & Leggings](https://www.nike.com/ph/w/kids-trousers-tights-2kq19zv4dh)
- [Shorts](https://www.nike.com/ph/w/kids-shorts-38fphzv4dh)
- [Jackets & Gilets](https://www.nike.com/ph/w/kids-jackets-gilets-50r7yzv4dh)
- [All Conditions Gear](https://www.nike.com/ph/w/kids-acg-clothing-6ymx6z93bsdzv4dh)
- Kids By Age
- [Older Kids (7 - 14 years)](https://www.nike.com/ph/w/older-kids-agibjzv4dh)
- [Younger Kids (4 - 7 years)](https://www.nike.com/ph/w/little-kids-6dacezv4dh)
- [Babies & Toddlers (0 - 4 years)](https://www.nike.com/ph/w/baby-toddlers-kids-2j488zv4dh)
- Shop By Sports
- [Football](https://www.nike.com/ph/w/kids-football-1gdj0zv4dh)
- [Running](https://www.nike.com/ph/w/kids-running-37v7jzv4dh)
- [Basketball](https://www.nike.com/ph/w/kids-basketball-3glsmzv4dh)
- [Gym & Training](https://www.nike.com/ph/w/kids-training-gym-58jtozv4dh)
- [Accessories & Equipment](https://www.nike.com/ph/w/kids-accessories-equipment-awwpwzv4dh)
- [All Accessories & Equipment](https://www.nike.com/ph/w/kids-accessories-equipment-awwpwzv4dh)
- [Bags & Backpacks](https://www.nike.com/ph/w/kids-bags-backpacks-9xy71zv4dh)
- [Socks](https://www.nike.com/ph/w/kids-socks-uwr3zv4dh)
- [Hats & Headwear](https://www.nike.com/ph/w/kids-hats-55olazv4dh)
- [Sale](https://www.nike.com/ph/w/sale-3yaep)
- Sale & Offers
- [Shop All Sale](https://www.nike.com/ph/w/sale-3yaep)
- [Bestsellers](https://www.nike.com/ph/w/sale-best-3yaepz76m50)
- [Last Chance](https://www.nike.com/ph/w/sale-low-inventory-3yaepz52uxv)
- [Men's Sale](https://www.nike.com/ph/w/mens-sale-3yaepznik1)
- [Shoes](https://www.nike.com/ph/w/mens-sale-shoes-3yaepznik1zy7ok)
- [Clothing](https://www.nike.com/ph/w/mens-sale-clothing-3yaepz6ymx6znik1)
- [Accessories & Equipment](https://www.nike.com/ph/w/mens-sale-accessories-equipment-3yaepzawwpwznik1)
- [Women's Sale](https://www.nike.com/ph/w/womens-sale-3yaepz5e1x6)
- [Shoes](https://www.nike.com/ph/w/womens-sale-shoes-3yaepz5e1x6zy7ok)
- [Clothing](https://www.nike.com/ph/w/womens-sale-clothing-3yaepz5e1x6z6ymx6)
- [Accessories & Equipment](https://www.nike.com/ph/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw)
- [Kids' Sale](https://www.nike.com/ph/w/kids-sale-3yaepzv4dh)
- [Shoes](https://www.nike.com/ph/w/kids-sale-shoes-3yaepzv4dhzy7ok)
- [Clothing](https://www.nike.com/ph/w/kids-sale-clothing-3yaepz6ymx6zv4dh)
- [Accessories & Equipment](https://www.nike.com/ph/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh)
- Shop By Sports
- [Football](https://www.nike.com/ph/w/sale-football-1gdj0z3yaep)
- [Running](https://www.nike.com/ph/w/sale-running-37v7jz3yaep)
- [Basketball](https://www.nike.com/ph/w/sale-basketball-3glsmz3yaep)
- [Gym & Training](https://www.nike.com/ph/w/sale-training-gym-3yaepz58jto)
- [Tennis](https://www.nike.com/ph/w/sale-tennis-3yaepzed1q)
- [SNKRS](https://www.nike.com/ph/launch)
Cancel
Cancel
Popular Search Terms
[pegasus 42](https://www.nike.com/ph/w?q=pegasus%2042&vst=pegasus%2042)[football boots](https://www.nike.com/ph/w?q=football%20boots&vst=football%20boots)[basketball shoes](https://www.nike.com/ph/w?q=basketball%20shoes&vst=basketball%20shoes)[vomero](https://www.nike.com/ph/w?q=vomero&vst=vomero)[jordan](https://www.nike.com/ph/w?q=jordan&vst=jordan)[vomero 5](https://www.nike.com/ph/w?q=vomero%205&vst=vomero%205)[bag](https://www.nike.com/ph/w?q=bag&vst=bag)[tennis](https://www.nike.com/ph/w?q=tennis&vst=tennis)
[](https://www.nike.com/ph/favorites "Favourites")[](https://www.nike.com/ph/cart "Bag Items: 0")
# What Are the Benefits of Interval Running?
##### Sport & Activity
Interval workouts can help runners build fitness, lose fat, improve their pace and can provide other benefits.
Last updated: 21 December 2024
6 min read
There's a time and a place for slow, [steady-state runs](https://www.nike.com/ph/a/run-longer-without-getting-tired). Other days, it's interval running all the way. Depending on which interval-running workouts you choose, you can focus on fitness, calorie burning, pace and other things. You name it, intervals can deliver it.
Now, here's what interval running is and what it can do for you and your workout.
## Shop Nike running shorts
[View All](https://www.nike.com/ph/w/running-shorts-37v7jz38fph)
- [
\
Nike AeroSwift 'Keely Hodgkinson'
\
Women's Dri-FIT ADV Tight Running Shorts
\
__₱3,495__](https://www.nike.com/ph/t/aeroswift-keely-hodgkinson-womens-dri-fit-adv-tight-running-shorts-Kn7emHrH/IU1064-437)
- [
\
Nike Miler
\
Men's Dri-FIT 12.5cm (approx.) Brief-Lined Running Shorts
\
__₱1,795__](https://www.nike.com/ph/t/miler-dri-fit-12-5cm-brief-lined-running-shorts-PlM0HZT7/IW1080-009)
- [
\
Nike Stride
\
Men's Dri-FIT 12.5cm (approx.) Brief-Lined Running Shorts
\
__₱2,195__](https://www.nike.com/ph/t/stride-mens-dri-fit-13cm-approx-brief-lined-running-shorts-8KGapXnY/IF2039-410)
- [
\
Nike Miler
\
Men's Dri-FIT 12.5cm (approx.) Brief-Lined Running Shorts
\
__₱1,795__](https://www.nike.com/ph/t/miler-dri-fit-12-5cm-brief-lined-running-shorts-PlM0HZT7/IW1080-398)
- [
\
Nike Swift
\
Women's Dri-FIT Mid-Rise 2-in-1 Running Shorts
\
__₱2,195__](https://www.nike.com/ph/t/swift-womens-dri-fit-mid-rise-2-in-1-running-shorts-91NJpd/HJ5377-336)
- [
\
Nike Stride Aero-FIT
\
Men's 12.5cm (approx.) Brief-Lined Running Shorts
\
__₱3,295__](https://www.nike.com/ph/t/stride-aero-fit-mens-12-5cm-approx-brief-lined-running-shorts-WzT7OXi8/IM5133-702)
- [
\
Nike AeroSwift
\
Men's Dri-FIT ADV Running 1/2-Length Leggings
\
__₱3,395__](https://www.nike.com/ph/t/aeroswift-mens-dri-fit-adv-running-1-2-length-leggings-gGBQv2/FN3370-416)
- [
\
Nike Miler
\
Men's Dri-FIT 18cm (approx.) Briefs-Lined Running Shorts
\
__₱1,695__](https://www.nike.com/ph/t/miler-mens-dri-fit-18cm-approx-brief-lined-running-shorts-IGWqpEbl/IF2071-010)
- [
\
Nike
\
Men's Dri-FIT 8cm (approx.) Brief-Lined Running Shorts
\
__₱3,195__](https://www.nike.com/ph/t/dri-fit-8cm-brief-lined-running-shorts-d4rFhXhA/II2481-254)
- [
\
Nike Stride
\
Men's Dri-FIT 12.5cm (approx.) Brief-Lined Running Shorts
\
__₱2,995__](https://www.nike.com/ph/t/stride-mens-dri-fit-13cm-approx-brief-lined-running-shorts-iUNzirwi/IU1234-010)
## What Is Interval Running?
Put simply, interval training calls for running at a certain pace for a period of time and then taking a break for a certain period of time.
"A common misconception is that interval running involves high-intensity intervals. Interval running can be done at fast, moderate or even at slow speeds", says Todd Buckingham, PhD, the lead exercise physiologist at Mary Free Bed Sports Rehabilitation in West Michigan about this type of training.
## Four Types of Interval Runs
1. # 1.High-Intensity Interval Training (HIIT)
[High-intensity interval training](https://www.nike.com/ph/a/benefits-of-hiit-workouts) (HIIT) is a popular workout method. It offers science-backed benefits, including fat loss and [improved cardiovascular fitness](https://www.nike.com/ph/a/cardiovascular-endurance-exercises). To do HIIT, you alternate between short periods of high-intensity anaerobic running (80 to 95 percent of your maximal heart rate) and short periods of walking or light jogging. You can take your HIIT workout to the streets or track, or create a HIIT treadmill workout.
2. # 2.Fartlek
"[Fartlek](https://www.nike.com/ph/a/types-of-running-fartlek), which translates to 'speed play' in Swedish, alternates between running at various speeds over a given duration or distance", says Briana Williams, a New-York-City-based running coach certified by USA Track & Field (USATF).
You get to choose when to speed up—and by how much. However, you never actually stop to rest. This workout technique forces you to adjust your pace in ways that enable you to keep running until the time is up. This technique can help mid and long-distance runners improve their speed endurance, Williams says. Speed endurance is the ability to sustain near-maximal speed for an extended period.
3. # 3.Tempo Intervals
This training technique calls for running intervals at a pace that puts you at or above your[](https://www.oxfordreference.com/view/10.1093/oi/authority.20110803100046963) [lactate threshold](https://www.oxfordreference.com/view/10.1093/oi/authority.20110803100046963) (LT). When you go past your LT, lactate (a by-product of metabolism) builds up in the bloodstream faster than the body can absorb it. When this happens, your muscles burn too much to go on. By using tempo intervals in a workout, you can nudge your body to clear lactate from your blood at faster paces. It's best to work with a running coach to find your LT and come up with a tempo-interval workout that works for you.
## Shop Nike Pegasus running shoes
[View All](https://www.nike.com/ph/w/pegasus-running-shoes-37v7jz8nexhzy7ok)
- [
\
Nike Pegasus 42 "Keely Hodgkinson"
\
Women's Road Running Shoes
\
__₱8,295__](https://www.nike.com/ph/t/pegasus-42-keely-hodgkinson-womens-road-running-shoes-kCa9gs3W/IR7192-001)
- [
\
Nike Pegasus 42
\
Men's Road Running Shoes
\
__₱7,695__](https://www.nike.com/ph/t/pegasus-42-mens-road-running-shoes-KaUtoqGX/IB1873-105)
- [
\
Nike Pegasus 42
\
Men's Road Running Shoes
\
__₱7,695__](https://www.nike.com/ph/t/pegasus-42-mens-road-running-shoes-KaUtoqGX/IB1873-007)
- [
\
Nike Pegasus 42
\
Men's Road Running Shoes
\
__₱8,295__](https://www.nike.com/ph/t/pegasus-42-mens-road-running-shoes-6V8RPSff/IW2349-001)
- [
\
Nike Pegasus 42 SE
\
Men's Road Running Shoes
\
__₱8,295__](https://www.nike.com/ph/t/pegasus-42-se-mens-road-running-shoes-d6Q1VuWA/IW1247-099)
- [
\
Nike Pegasus 42
\
Women's Road Running Shoes
\
__₱7,695__](https://www.nike.com/ph/t/pegasus-42-womens-road-running-shoes-ofkR0yvr/IB1881-501)
- [
\
Nike Pegasus 42
\
Women's Road Running Shoes
\
__₱8,095__](https://www.nike.com/ph/t/pegasus-42-womens-road-running-shoes-VPx8OUcU/IW1232-102)
- [
\
Nike Pegasus 42
\
Women's Road Running Shoes
\
__₱7,695__](https://www.nike.com/ph/t/pegasus-42-womens-road-running-shoes-jnwC999n/IR0298-100)
- [
\
Nike Pegasus 42
\
Men's Road Running Shoes
\
__₱7,695__](https://www.nike.com/ph/t/pegasus-42-mens-road-running-shoes-KaUtoqGX/IB1873-101)
- [
\
Nike Pegasus 42
\
Women's Road Running Shoes
\
__₱7,695__](https://www.nike.com/ph/t/pegasus-42-womens-road-running-shoes-ofkR0yvr/IB1881-003)
## Five Benefits of Interval Running
1. # 1.Builds Fitness
"When done right, interval running improves your fitness levels quicker than virtually any other type of running", says Jack McNamara, a certified strength and conditioning specialist (CSCS) and clinical exercise physiologist with TrainFitness.
The recovery period between bouts of hard effort helps your body get used to working at progressively higher intensities. And training at higher intensities will lead to greater cardiovascular fitness over time, McNamara says.
2. # 2.Improves Your Running Pace
Interval running often allows you to do more overall work at greater intensities than steady-state running. This helps quicken your pace.
For example, if your [5K race](https://www.nike.com/ph/a/what-to-wear-running-race) pace is eight minutes per mile, you probably wouldn't be able to go out and run 6K at that same pace. However, you could split 6K into intervals—say, 15 x 400 metres on the track or treadmill—and run each at your target pace, Buckingham says. As you improve, you can shorten your rest periods or extend the length of your intervals. Eventually, you'll be able to cover 6K at an eight-minute-mile pace.
3. # 3.Burns More Calories
The intensity of intervals means you burn more calories than you would during a steady-state run.
One study in the [*Journal of Strength and Conditioning Research*](https://pubmed.ncbi.nlm.nih.gov/25162652/) compared the calorie expenditure of aerobic, resistance and [HIIT](https://www.nike.com/ph/a/benefits-of-hiit-workouts) workouts. HIIT emerged as the clear winner, burning up to 30 percent more calories than other workouts—even though the HIIT group only exercised for a third of the time the other groups did.
Intervals also eat up more calories after your workout is over. This physiological effect is known as [excess post-exercise oxygen consumption](https://pubmed.ncbi.nlm.nih.gov/17101527/) (EPOC) or "afterburn". Because intervals demand so much effort from your muscles and cardiorespiratory system, your body has to work that much harder to recover afterwards. All of the work that goes into recovery increases your calorie burn to a greater extent than steady cardio.
For example, a 2014 study in [*Applied Physiology, Nutrition, and Metabolism*](https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment) reveals that men burned as many calories over 24 hours from a 20-minute HIIT workout as cycling for 50 minutes at a steady pace.
4. # 4.Adds Variety to Your Training
Covering a set distance at the same pace from start to finish can get tedious. But if you break up your runs into intervals of different speeds, inclines and durations, you can keep your body *and* mind engaged.
Plus, there are so many types of interval-running workouts for you to choose from that there's little room for boredom. "The way you introduce intervals into a training plan is really only limited by your imagination", Buckingham says.
5. # 5.Is Time Efficient
If you only have time for a short run, you can still score plenty of fitness and calorie-burning benefits with a quick [HIIT workout](https://www.nike.com). In fact, it's best to keep HIIT workouts short—ideally 15 minutes. If you go too long, the benefits of HIIT fade as fatigue sets in. After all, it's tough to sustain those intense bouts of running for prolonged periods of time.
## How to Get Started with Interval Running
Many interval-running styles can be challenging, so [newbies](https://www.nike.com) should take care. "High-intensity intervals will be a shock to the system if you've never done them before, and can cause more muscle damage than a normal easy run", Buckingham says. This means more soreness and a longer recovery.
Progress slowly by starting with a low number of repetitions and a short duration for each interval. Make your recovery intervals longer than your active ones. Once the workouts become easy, tweak one or two variables until you feel challenged again. You can…
- Increase the number of intervals
- Shorten the rest intervals
- Lengthen the work intervals
- Change your terrain and
- Increase your speed.
It's also a good idea to [space out your interval runs](https://www.nike.com) throughout the week. Consider doing two or three interval workouts (max) on non-consecutive days. You can use intervals on long runs, too.
Buckingham has all his athletes break their long runs into intervals with this formula: Run nine minutes at your normal pace and break for a one-minute walk. Repeat until you've reached your target time or distance.
Splitting up a longer run into segments not only gives your heart a breather, but it also offers a quick mental reset to help you stay fresh and focused in your workout.
Looking for more expert-backed tips? Download the Nike Run Club App!
### Nike Run Club
Listen to the Guided Runs in the Nike Run Club App and run with some of the best coaches and athletes, like Eliud Kipchoge, Shalane Flanagan and Mo Farah. Our Guided Runs give you the guidance you need to listen to your body, adapt to your training plan and become your own best coach.
[Download](https://smart.link/5ddec418b5e1d)
Originally published: 17 February 2022
## Related Stories
- 
[](https://www.nike.com/ph/a/how-long-should-a-workout-be)
# Activity
# How Long Is a Workout Supposed to Be?
- 
[](https://www.nike.com/ph/a/running-vs-rowing-benefits)
# Sport & Activity
# Running vs Rowing: What's the Better Workout?
- 
[](https://www.nike.com/ph/a/jump-rope-vs-running)
# Sport & Activity
# Is Skipping Better than Running?
- 
[](https://www.nike.com/ph/a/how-to-sprint-properly)
# Sport & Activity
# How to Get Faster at Sprinting, According to Experts
- 
[](https://www.nike.com/ph/a/sore-muscles-after-workout)
# Activity
# How to Treat Sore Muscles After a Tough Workout: Expert-Approved Recovery Tips
Resources
[Find A Store](https://www.nike.com/ph/retail)
[Become A Member](https://www.nike.com/ph/register)
[Running Shoe Finder](https://www.nike.com/ph/running/shoe-finder)
[Product Advice](https://www.nike.com/ph/product-advice)
[Nike Coaching](https://www.nike.com/ph/coaching)
[Education Discounts](https://www.nike.com/ph/help/a/student-discount-gs)
[Send Us Feedback](https://www.nike.com#site-feedback)
Help
[Get Help](https://www.nike.com/ph/help)
[Order Status](https://www.nike.com/ph/orders)
[Delivery](https://www.nike.com/ph/help/a/shipping-delivery-gs)
[Returns](https://www.nike.com/ph/help/a/returns-policy-gs)
[Payment Options](https://www.nike.com/ph/help/a/payment-options-gs)
[Contact Us](https://www.nike.com/ph/help/#contact)
Company
[About Nike](http://about.nike.com/)
[News](https://about.nike.com/en-GB/newsroom)
[Careers](https://careers.nike.com)
[Investors](http://investors.nike.com/)
[Sustainability](https://www.nike.com/ph/sustainability)
[Impact](https://about.nike.com/en-GB/impact)
[Report a Concern](https://speakup.nike.com)
## Resources
[Find A Store](https://www.nike.com/ph/retail)
[Become A Member](https://www.nike.com/ph/register)
[Running Shoe Finder](https://www.nike.com/ph/running/shoe-finder)
[Product Advice](https://www.nike.com/ph/product-advice)
[Nike Coaching](https://www.nike.com/ph/coaching)
[Education Discounts](https://www.nike.com/ph/help/a/student-discount-gs)
[Send Us Feedback](https://www.nike.com#site-feedback)
## Help
[Get Help](https://www.nike.com/ph/help)
[Order Status](https://www.nike.com/ph/orders)
[Delivery](https://www.nike.com/ph/help/a/shipping-delivery-gs)
[Returns](https://www.nike.com/ph/help/a/returns-policy-gs)
[Payment Options](https://www.nike.com/ph/help/a/payment-options-gs)
[Contact Us](https://www.nike.com/ph/help/#contact)
## Company
[About Nike](http://about.nike.com/)
[News](https://about.nike.com/en-GB/newsroom)
[Careers](https://careers.nike.com)
[Investors](http://investors.nike.com/)
[Sustainability](https://www.nike.com/ph/sustainability)
[Impact](https://about.nike.com/en-GB/impact)
[Report a Concern](https://speakup.nike.com)
Philippines
- © 2026 Nike, Inc. All rights reserved
- Guides
- [Nike Air](https://www.nike.com/ph/air)
- [Nike Air Force 1](https://www.nike.com/ph/air-force-1)
- [Nike Air Max](https://www.nike.com/ph/air-max)
- [Nike FlyEase](https://www.nike.com/ph/flyease)
- [Nike Flyknit](https://www.nike.com/ph/flyknit)
- [Nike Flyleather](https://www.nike.com/ph/flyleather)
- [Nike Free](https://www.nike.com/ph/free)
- [Nike Joyride](https://www.nike.com/ph/joyride)
- [Nike Pegasus](https://www.nike.com/ph/running/runningzoom-pegasus-37)
- [Nike React](https://www.nike.com/ph/react)
- [Nike Vaporfly](https://www.nike.com/ph/running/vaporfly)
- [Nike Zoom Fly](https://www.nike.com/ph/running/zoom-fly)
- [Nike ZoomX](https://www.nike.com/ph/zoomx)
- [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/)
- [Terms of Use](https://agreementservice.svs.nike.com/ph/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.ocp&country=PH&language=en&requestType=redirect)
- [Nike Privacy Policy](https://agreementservice.svs.nike.com/ph/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.ocp&country=PH&language=en&requestType=redirect)
- [Privacy Settings](https://www.nike.com/ph/guest/settings/privacy)
## Africa
- [__Egypt__
\
English](https://www.nike.com/eg/)
- [__Morocco__
\
English](https://www.nike.com/ma/en/)
- [__Maroc__
\
Français](https://www.nike.com/ma/)
- [__South Africa__
\
English](https://www.nike.com/za/)
## Americas
- [__Argentina__
\
Español](https://www.nike.com.ar)
- [__Brasil__
\
Português](https://www.nike.com.br)
- [__Canada__
\
English](https://www.nike.com/ca/)
- [__Canada__
\
Français](https://www.nike.com/ca/fr/)
- [__Chile__
\
Español](https://www.nike.cl)
- [__Colombia__
\
Español](https://www.nike.com.co)
- [__México__
\
Español](https://www.nike.com/mx/)
- [__Peru__
\
Español](https://www.nike.com.pe)
- [__Puerto Rico__
\
Español](https://www.nike.com/pr/)
- [__United States__
\
English](https://www.nike.com)
- [__Estados Unidos__
\
Español](https://www.nike.com/us/es/)
- [__Uruguay__
\
Español](https://www.nike.com.uy)
- [__Latin America__
\
Español](https://www.nike.com/xl/)
## Asia Pacific
- [__Australia__
\
English](https://www.nike.com/au/)
- [__中国大陆__
\
简体中文](https://www.nike.com.cn/)
- [__Hong Kong__
\
English](https://www.nike.com.hk/)
- [__香港__
\
繁體中文](https://www.nike.com.hk/)
- [__India__
\
English](https://www.nike.in/)
- [__Indonesia__
\
English](https://www.nike.com/id/)
- [__Japan__
\
English](https://www.nike.com/jp/en/)
- [__日本__
\
日本語](https://www.nike.com/jp/)
- [__대한민국__
\
한국어](https://www.nike.com/kr/)
- [__Malaysia__
\
English](https://www.nike.com/my/)
- [__New Zealand__
\
English](https://www.nike.com/nz/)
- [__Philippines__
\
English](https://www.nike.com/ph/)
- [__Singapore__
\
English](https://www.nike.com/sg/)
- [__台灣__
\
繁體中文](https://www.nike.com/tw/)
- [__ไทย__
\
ภาษาไทย](https://www.nike.com/th/)
- [__Vietnam__
\
English](https://www.nike.com/vn/)
## Europe
- [__Österreich__
\
Deutsch](https://www.nike.com/at/)
- [__Austria__
\
English](https://www.nike.com/at/en/)
- [__Belgien__
\
Deutsch](https://www.nike.com/be/de/)
- [__Belgium__
\
English](https://www.nike.com/be/en/)
- [__Belgique__
\
Français](https://www.nike.com/be/fr/)
- [__België__
\
Nederlands](https://www.nike.com/be/)
- [__Bulgaria__
\
English](https://www.nike.com/bg/)
- [__Croatia__
\
English](https://www.nike.com/hr/)
- [__Česká republika__
\
Čeština](https://www.nike.com/cz/)
- [__Czech Republic__
\
English](https://www.nike.com/cz/en/)
- [__Danmark__
\
Dansk](https://www.nike.com/dk/)
- [__Denmark__
\
English](https://www.nike.com/dk/en/)
- [__Finland__
\
English](https://www.nike.com/fi/)
- [__France__
\
Français](https://www.nike.com/fr/)
- [__Deutschland__
\
Deutsch](https://www.nike.com/de/)
- [__Ελλάδα__
\
ελληνικά](https://www.nike.com/gr/)
- [__Hungary__
\
English](https://www.nike.com/hu/en/)
- [__Magyarország__
\
Magyar](https://www.nike.com/hu/)
- [__Ireland__
\
English](https://www.nike.com/ie/)
- [__Israel__
\
English](https://www.nike.com/il/)
- [__Italia__
\
Italiano](https://www.nike.com/it/)
- [__Luxemburg__
\
Deutsch](https://www.nike.com/lu/de/)
- [__Luxembourg__
\
English](https://www.nike.com/lu/en/)
- [__Luxembourg__
\
Français](https://www.nike.com/lu/)
- [__Netherlands__
\
English](https://www.nike.com/nl/en/)
- [__Nederland__
\
Nederlands](https://www.nike.com/nl/)
- [__Norway__
\
English](https://www.nike.com/no/en/)
- [__Norge__
\
Norsk](https://www.nike.com/no/)
- [__Polska__
\
Polski](https://www.nike.com/pl/)
- [__Portugal__
\
English](https://www.nike.com/pt/en/)
- [__Portugal__
\
Português](https://www.nike.com/pt/)
- [__Romania__
\
English](https://www.nike.com/ro/)
- [__Россия__
\
Русский](https://www.nike.com/ru/)
- [__Slovakia__
\
English](https://www.nike.com/sk/)
- [__Slovenia__
\
English](https://www.nike.com/si/)
- [__Espanya__
\
Català](https://www.nike.com/es/ca/)
- [__España__
\
Español](https://www.nike.com/es/)
- [__Sweden__
\
English](https://www.nike.com/se/en/)
- [__Sverige__
\
Svenska](https://www.nike.com/se/)
- [__Schweiz__
\
Deutsch](https://www.nike.com/ch/)
- [__Switzerland__
\
English](https://www.nike.com/ch/en/)
- [__Suisse__
\
Français](https://www.nike.com/ch/fr/)
- [__Svizzera__
\
Italiano](https://www.nike.com/ch/it/)
- [__Türkiye__
\
Türkçe](https://www.nike.com/tr/)
- [__United Kingdom__
\
English](https://www.nike.com/gb/)
## Middle East
- [__Saudi Arabia__
\
English](https://www.nike.sa/en/home)
- [__المملكة العربية السعودية__
\
العربية](https://www.nike.sa/ar/home)
- [__United Arab Emirates__
\
English](https://www.nike.ae/en/home)
- [__الإمارات العربية المتحدة__
\
العربية](https://www.nike.ae/ar/home)
- [__Qatar__
\
English](https://www.nike.qa/en/home)
- [__دولة قطر__
\
العربية](https://www.nike.qa/ar/home)
- [__Kuwait__
\
English](https://www.nike.com.kw/en/home)
- [__الكويت__
\
العربية](https://www.nike.com.kw/ar/home)