Do you often start your intervals too hard and lose speed towards the end? Then equal time intervals might be just what you need.

One of the most common mistakes in interval training is starting too fast and losing speed towards the end. This workout with equal time intervals flips that logic.

With 5–10 x 1000 meters on the track, the goal is simple yet demanding: each interval should be completed at the same pace as the previous one.

For skiers, running on the track is an excellent tool during the preseason; it effectively stresses the body and builds the endurance and consistency needed when the snow arrives. This session requires discipline and a good understanding of one’s own capabilities, rewarding those who keep a cool head and do not push too hard in the initial intervals.

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Session facts

Training effect

The aim of this workout is to build running strength and aerobic capacity. The goal is not to feel exhausted after the first interval. Instead, all intervals should be completed at the same pace. Here, we train the body to maintain a steady tempo over time.

The longer the session goes, the more fatigued you should become.

Warm-up — 20 min

• 15 minutes of jogging
• 5 minutes of acceleration runs and running drills

Intervals — 30-40 min

• 5-10×1000 meters on the track or flat terrain
• 1-2 minutes of rest in between
• Focus on maintaining the same pace for all intervals

Cooldown — 10 min

• 10 minutes of easy jogging or walking

Read More – ROLLER SKI TRAINING: Standard session on SkiErg

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