INTERVAL TRAINING — RUNNING

Your intervals, written into the plan and adjusted to how the last one went.

Interval training is where most runners get faster the hard way: guessing at paces, copying a session off the internet, and finding out on Thursday that Tuesday was too much. TrainPlan writes the intervals for you and adjusts the next one based on how the last one actually ran.

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Why interval work is the part that goes wrong

Easy miles are hard to mess up. Intervals aren’t. Run them too fast and you’re flat for a week. Too slow and you’re just tired, not faster. Copy a ‘10×400’ off a forum and you have no idea if those paces fit your current fitness or your race.

A static plan can’t see that difference. It can’t tell that you nailed the first four reps and fell apart on the fifth.

Your plan comes with the interval sessions already in it, at paces built from your recent runs, not a generic table. When you finish a session, TrainPlan looks at what happened. Did you complete the reps? How hard was your heart working for the pace? How did it feel? The next session moves accordingly, and it tells you why it moved.

To raise your ceiling

Reps at paces built from your data, with the recovery the session actually needs.

So the pace holds longer

Threshold work structured around the race distance you picked.

Turnover, in small doses

Short, sharp strides and speed. The paces come from your data, the structure from your race. A 5K plan and a marathon plan both need speed, but not the same speed.

IN THE APP

An interval session, before and after.

Reps, rest and target pace up front — then your real pace against that target, and where the effort landed.

  • TrainPlan session detail screen showing warm-up, main set and cool-down with target paces and heart-rate zones
    Session detail Warm-up, main set and cool-down, each with its target pace and zone.
  • TrainPlan activity detail screen plotting pace against the target band and a heart-rate curve across the run
    Activity detail Your pace against the target band, segment by planned segment.
  • TrainPlan time-in-zones breakdown showing minutes and percentages across five heart-rate zones
    Time in zones Where the session actually landed across your five heart-rate zones.

WATCHES & PLATFORMS

Where your data comes from.

Connect Strava, or let TrainPlan read what your watch already syncs to Apple Health or Android Health Connect. Run the session on the watch you already own.

Strava

Connect your runs and let the plan follow.

Garmin

Native support on the way.

Polar

Native support on the way.
See all integrations

FAQ

Interval training questions.

Fast enough to change your fitness, slow enough to finish the session. TrainPlan sets the pace from your recent running and adjusts it as you get fitter, so you aren’t copying a number that fit someone else.

For most runners, once or twice a week alongside easy running. Your plan places it based on your race, your available days, and how you’re recovering.

That’s useful information, not a failed session. TrainPlan reads it and eases the next one so you adapt instead of digging a hole.

No. Most interval sessions work on any measured stretch of road or path. The plan tells you when a session genuinely wants a track.

READY?

Get faster without guessing.

The first 1,000 members keep €5.99/month, 40% off forever.

Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.