Interval Training for Runners
Interval training for runners involves efforts at or above the lactate threshold with well-timed rest periods, leading to
Sandro Sket, CSCS
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of world champions.
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a Faster Runner?
Start training with the methods
of world champions.
of world champions.
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The Training Method
Effective running workouts
Build a powerful running body with the world's best running workouts across all training zones. Every single workout has a clearly defined purpose targeting either your aerobic or muscular fitness to increase performance.
Balanced training weeks
Feel stronger in your training with the hard-easy principle. That means the two key workouts and the long run are spaced 48 - 72 hours apart. The overall weekly mileage is 80% easy and 20% at or above the lactate threshold.
Funnel periodization
Maximize training adaptations with the funnel periodization used by elite athletes. This concept approaches training from two sides simultaneously—endurance and speed—gradually transitioning from general to race-specific intensities.
The Training Method
Effective running workouts
Build a powerful running body with the world’s best running workouts across all training zones. Every single workout has a clearly defined purpose targeting either your aerobic or muscular fitness to increase performance.
Balanced training weeks
Feel stronger in your training with the hard-easy principle. That means the two key workouts and the long run are spaced 48 – 72 hours apart. The overall weekly mileage is 80% easy and 20% at or above the lactate threshold.
Funnel periodization
Maximize training adaptations with the funnel periodization used by elite athletes. This concept approaches training from two sides simultaneously—endurance and speed—gradually transitioning from general to race-specific intensities.
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro. I’ve been an endurance athlete since a young teenager and ran my first half marathon age 17. Over the years, I have competed in distances ranging from the 400m sprint to the marathon. I know what it means to push through fast track workouts and monster long runs. As an NSCA-Certified Strength & Conditioning Specialist with 12 years of coaching experience, I help competitive distance runners like yourself to set new personal records. Contact me via email if you have any questions or are unsure which plan or coaching option is a good fit for you. Read more…
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro. I’ve been an endurance athlete since a young teenager and ran my first half marathon age 17. Over the years, I have competed in distances ranging from the 400m sprint to the marathon. I know what it means to push through fast track workouts and monster long runs. As an NSCA-Certified Strength & Conditioning Specialist with 12 years of coaching experience, I help competitive distance runners like yourself to set new personal records. Contact me via email if you have any questions or are unsure which plan or coaching option is a good fit for you. Read more…
What Athletes Are Saying
Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I broke my 20 year 5K PR by 21 sec to 15:48. And with his plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
United States
Sandro’s very well thought out coaching has assisted my running greatly, being able to fit my runs around the changing hours I work with my job. I am certain I would not have managed a 2:58 marathon PB at 45 years old without Sandro’s coaching.
Richard Leary
New Zealand
Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.
James Mount
United States
Sync Workouts with Your Smartwatch
You can upload all workouts to your smartwatch and follow the training prompts in real time.
Post workout you can analyze your training data on your laptop or smartphone.
You can upload all workouts to your smartwatch and follow the training prompts in real time. Post workout you can analyze your training data and progress on your laptop or smartphone.
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