The Running Intervals is a intermediate-friendly bodyweight strength exercise that targets the quadriceps, glutes and calves, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads, Glutes, Calves
Secondary musclesHamstrings, Abs
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Running Intervals
Warm up with easy running until breathing has lifted and the legs feel loose.
Set a target work duration and a matching recovery duration before you start the first bout.
Accelerate into the work bout and settle at a pace you can only hold for the planned interval.
Run tall with a quick cadence, driving the hips forward and swinging the arms straight back and forward.
Ease down into the recovery and keep jogging or walking rather than stopping in place.
Repeat the work and recovery pairs for the planned number of repetitions, then jog easy to finish.
02 The payoff
Why it earns its spot
Raises VO2max through repeated bouts near the velocity that elicits it.
Accumulates more time at high intensity than any continuous run of the same duration.
Gives a clear structure to progress, since work time, pace and repetitions can each be adjusted.
03 Don't do this
Common mistakes
Starting the first repetition far too fast, which makes every later bout slower than the first.
Cutting the recovery short, which turns a set of quality intervals into one long moderate grind.
Running every session as intervals, which stalls progress because easy aerobic volume also has to be built.
Skipping the warm-up, which puts calves and hamstrings under near-maximal load from cold.
EGON Put it on record
Track it in EGON.
Log every set of the Running Intervals, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
