Can Sprint Interval Training Improve Your Running Speed?

There's a reason that running is one of the most popular sports in the world. It's a great way to improve cardiovascular health, burn calories, and boost your mood. You might be able to enhance some of those benefits with sprint interval training (SIT). The high-intensity method can help you improve your speed or train for a race. Here's what you need to know to get started with SIT. 

What is sprint interval training? 

SIT is a form of high-intensity interval training (HIIT) that alternates short bursts of fast running and long rest periods. Typically, a SIT workout includes 30-second sprint intervals followed by 4-minute rest periods. You might alternate between running and recovery 4 to 6 times to complete a SIT workout. The sprint intervals challenge you to run at your maximum capacity. Rest intervals include complete rest or active recovery, such as jogging or brisk walking. 

You can modify SIT workouts based on your fitness level and goals. And you can practice outside or on a treadmill. Or, you can use the training to benefit your other cardio workouts, such as cycling. 

What are the benefits of sprint interval training? 

Sprint interval training can help many people, from runners to weekend warriors, reach their fitness goals. Consider these top benefits of sprint interval training. 

Increases aerobic and anaerobic fitness 

Running is a great way to boost your cardiorespiratory fitness. The aerobic exercise can strengthen your heart and lungs. When you run, your body relies on oxygen from the air you breathe for energy. Hence, aerobic means "with oxygen." 

During interval training, you may switch between aerobic and anaerobic exercise. Anaerobic means "without oxygen." When you sprint at top speed, your muscles work so hard that your lungs can't inhale enough oxygen for energy. So your body taps your muscle cells for energy instead. 

Sprint interval training has been shown to improve aerobic and anaerobic fitness in multiple populations. These include athletes, active adults, and previously inactive adults.

Burns calories and boosts metabolism

Adding SIT to your fitness plan can help you burn calories, boost metabolism, and reduce body fat. You may even keep burning calories after SIT workouts end. You can thank excess post-exercise oxygen consumption (EPOC) for that. EPOC refers to the calories you burn as your body recovers from exercise. 

Improves athletic performance 

Sprint interval training may boost athletic performance, including running speed. In a small study, just six SIT sessions helped runners improve their performance. They had better endurance, muscle power, and speed. 

Read more like this

Explore these related articles, suggested for readers like you.

Jumping Rope vs. Running: Which Cardio Exercise Is Better?

View more

That's not just good news for runners. Those improvements can lead to better performance for other athletes and exercisers. 

Provides an efficient workout 

Interval training is an excellent option if you're short on time. Research suggests that you can enjoy similar health benefits in less time by doing HIIT instead of moderate, steady-state exercise. 

You can complete standard sprint interval training sessions –– with 4 to 6 exercise and rest intervals –– in about 30 minutes. That might not be a timesaver for some people. But you can adjust SIT workouts when you're short on time. That could mean doing fewer or shorter intervals. And according to one study, you may still reap the health and performance benefits from shorter SIT workouts. 

Who should try sprint interval training? 

Traditional sprint interval training is an advanced workout. Vigorous sprint intervals require maximum, all-out intensity. The training method may not be suitable for beginners or people who need to avoid vigorous exercise due to medical conditions or injuries. That's why it's important to talk to your primary care provider before starting a new SIT program. 

Fortunately, you can modify SIT workouts to suit your fitness level and goals. For example, a new runner might do shorter running intervals and longer recovery periods. A “vigorous run” might actually be a much slower-paced exercise, such as power walking or jogging, for beginners. It's all about your effort and rate of perceived exertion (RPE). Beginners can also keep SIT workouts short, with 3 to 4 work and rest intervals instead of 4 to 6 of them. 

How do you get started with sprint interval training? 

Sprint interval workouts can be challenging. Here are some tips to help you get started. 

Warm up and cool down

It's essential to prepare your muscles for intense exercise. Start every SIT session with a 10-minute warmup that includes jogging and dynamic stretches. After your workout, cool down with 10 minutes of slow jogging and static stretching. A cooldown can help you ease out of intense exercise, slowly returning your heart rate and breathing to resting levels. 

Watch your form

Prioritize proper running form over speed. Stop your sprint interval if you notice that your running form starts to break down. You can always start over. But if you're too tired to reach (near) maximal effort, you should stop your SIT workout altogether. Listening to your body is more important. And it can help you avoid pushing yourself too hard, which may cause injuries. 

Increase intensity gradually

Gradual progression is key for any workout. Even experienced runners should slowly increase SIT workout intensity and frequency. That might mean doing sprints that put you at an 8 on a 10-point RPE scale. Then, move up to a 9 or 10 after a few weeks. Beginners should start with 3 to 4 rounds of sprint and recovery intervals. As your fitness improves, work up to 4 to 6 rounds. 

And no matter your fitness level, pay attention to any changes –– such as joint pain –– you experience when you increase exercise intensity. That may mean that lower-intensity SIT sessions are more suitable. 

Try 1-2 SIT workouts per week

Beginners should start with one sprint interval workout per week. You can add a second workout after 2 to 4 weeks of training. 

When you're ready to do two SIT workouts per week, avoid doing them back-to-back. Leave at least 2 to 3 days between each session. Use that time to cross-train with lower-intensity cardio or strength workouts. Examples include hiking, rowing, or lifting weights. You should also make time for active recovery workouts, such as swimming or yoga. 

Why trust our experts?

Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts