You’re Closer Than You Think
That personal best? It’s not a fantasy.
It’s not reserved for “fast” runners, elites, or younger versions of yourself.
It’s within reach — but only if you’re ready to show up where it matters most:
Interval workouts.
Why Intervals Matter So Much
If you're training for a half marathon or full marathon, you might assume it's all about the long run. And yes — time on feet and aerobic endurance are essential. But speed and stamina are built through specific, targeted stress. That’s where interval training, tempo runs, and steady-state efforts come in.
These sessions aren’t random.
They are carefully prescribed in our proven, progressive training plans to:
✅ Boost aerobic endurance
✅ Improve your lactate threshold — the pace where fatigue kicks in
✅ Develop your ability to maintain higher speeds for longer
✅ Build mental grit — that inner voice that says “I can do this” on race day
The Golden Rule: Don’t Skip These Key Workouts
It’s easy to dodge interval days.
They’re hard. They demand focus. They ask more from you mentally and physically.
But missing them?
It’s like trying to build a house and skipping the walls. Your endurance base is the foundation — but intervals are the structure that brings the whole thing together.
Intervals are what transform you from runner to racer.
How to Nail Your Intervals (Without Burning Out)
Every RhodesRunner training plan — whether you're chasing a faster half marathon or your first full marathon — comes with effort or pace ranges for these sessions.
Here’s how to get it right:
✅ Start at the low end of the prescribed pace range — especially early in a cycle
✅ If it feels manageable, progress toward the top end of the range over time
✅ Focus on completing the last rep with intent — like it’s your race-day finish
✅ Use these sessions to train not just your legs — but your mind
When you follow pace guidelines and train with intent, you're getting the optimal physiological response — not overcooked, not undertrained.
How This Translates to Race Day
Interval sessions sharpen your tools. They simulate the physical and mental strain of race day in controlled doses — so when it’s time to dig deep in the final miles of your race, you know how.
You’ve done it before. You’ve rehearsed discomfort.
You’ve met your limits — and pushed them back.
That’s the power of structured interval training.
Ready to PB? Lock In the Post.
Think of each interval session as a stake in the ground.
Every rep says, I’m serious about this goal.
Every recovery jog whispers, I’m building strength here.
You want that PB? Lock it in now — not just as a wish, but as a training priority.
With RhodesRunner’s progressive, proven training plans, you’ll get:
✔ Structured intervals, tempo runs, and long runs
✔ Smart pace ranges designed by a qualified running coach
✔ Adaptable training tailored to half and full marathon goals
✔ Support to help you build aerobic capacity, boost endurance, and sharpen race-day strength
Your PB isn’t out of reach — it’s right there, just on the other side of the next workout.
Next Steps: Don’t Miss Another Rep
🚀 Review your current plan today, lock in and commit to those key workouts!
🏁 Choose your next race — half or full marathon
🎽 Join RunTeam for coach-guided support and community
Every PB starts with showing up.
Let’s lock it in.
You Can Do This!