If you’re looking to make gains and improve your times across distances ranging from 5k up to half marathon, then the really important sessions are intervals.

These can vary depending on the coach you are working with or the training plan you are following. It’s a real opportunity to put some variety into your training rather than just doing 1km reps or say a lactate threshold tempo run.

What is super important is that when you do these interval sessions that you work hard. I said to one of my team just last week, you wouldn’t go to the gym and lift 2kg weights (no offence to people who lift 2kg weights). But you get my point. Gains are made in the gym by lifting heavy weights, the same applies to running.

If you don’t work hard, you won’t see your fitness improve. That’s ok for some of us. I get that. Running can be used as an outlet for socialising and helping with mental health. So if you are happy with your current parkrun time, then by all means, keep the effort level consistent in your interval training.

But for those who aspire to get quicker or run new PBs you’re going to have to work hard. I find achieving this is easier if you work with a coach or run in a group.

This gives you that accountability and encouragement to push your limits. If running intervals on your own, it can often be too easy just to quit.

There are a number of metrics you can use to test if you’ve been working hard enough in your interval sessions. Pace is the obvious one. Comparing your pace or lap times to previous sessions will help you judge your effort level.

You can work to RPE (rate of perceived exertion) and base your effort level on your own rating. Generally in track sessions or interval work we should be working in a range from 7/10 – 9/10 depending on the dynamics of the session.

If you have a heart rate monitor (don’t rely on your watch) then you can use your heart rate stats to determine how hard you have pushed. This is good as it’s not subjective, although there are other aspects which could effect your stats on different days.

If you finish a repetition struggling for breath or with your hands on your knees, saying sentences like “Why do I do this to myself”, then the likelihood is you are working to the right level.

If you’re running around the track having a conversation with the person alongside you, then chances are you can work harder.