Interval sessions are vital to improving your running and are a key part of any Coopah training plan. For those of you on a Coopah running training plan, you will know that our methodology includes 3 key sessions, intervals, tempo and long runs (along with easy runs). Why? Well, you could write a book on this, but one of the main reasons is to add variety and ensure you are always testing your body. Regardless of your target race distance, speed or date, you will have interval sessions included in your plan tailored to you and your personal target.

What is an interval session?

Intervals – sometimes referred to as speedwork - is a running session that requires you to run at speed for a set distance or duration in intervals and take a rest between each set allowing you to recover.

Why are they important?

Intervals are a critical foundation of any running training plan. They help you to build strength, develop your speed, improve running form and improve your VO₂  Max. VO₂ max is the maximum rate of oxygen your body can use during exercise. For more detail on VO₂ max check out this excellent article from the Canadian Running magazine here.

How do the Coopah training plans include intervals?

All you need to do is answer some questions and get started with your dedicated training plan built around you. Once you have entered your information a set of interval sessions will be designed around your data and sent straight to your mobile phone.

Do you have an example session?

“The Christine Ohuruogu” is just one of the quality sessions available on a Coopah training plan. Now, remember the Coopah app is dynamic and will tell you the best pace for you to run. The Christine Ohuruogu takes you through a set of 400m sprints.

Christine Ijeoma Ohuruogu, MBE is a legendary British track and field athlete and known for her specialism in the 400 metres. As a former Olympic, World and Commonwealth champion, Christine is the definition of a true champion whose skill and dedication led her to break multiple records. So as this training run makes use of the 400m distances it couldn’t be dedicated to anyone else. 

What else do i need to know about intervals?

Remember interval sessions are tough so its important you warm up effectively and get the right fuel to complete your session.

What else is included in a Coopah plan?

With Coopah, you get access to a range of training plans for all types of races from 5k to Marathons. Your training plan will include everything you need to get that personal best, including personalised coaching, training videos, yoga, conditioning workouts, and more.

DOWNLOAD THE COOPAH APP TODAY

The Coopah app is supported on both Android and iOS devices.

You can download the Coopah app for Android devices from the Google Play Store. Users of iOS devices can find it in the App Store.