Track [or Road] Workout: 3 or 4 Minute Intervals

By Takia McClendon

Looking for a new workout to add to your training toolkit? This interval workout is great for fitness enthusiasts who are looking to mix up their cardio or for runners looking to work on their speed. 


What is the workout?

Intervals: Interval runs are short, high intense efforts followed by recovery. For this workout, we're trying two variations of intervals: 

  • 4 x 3-minute intervals at 5K pace
  • 4 x 4-minute intervals at 5K pace

Where should I do intervals?

This workout can be completed on a treadmill, road or track. If you do this workout on the road, please remember to follow traffic rules. There's no need to speed through a red light for a workout. 

How should I feel doing intervals?

Each interval should be completed at your 5K pace or goal race-pace if you don't know your 5K pace. You should feel like you're really pushing the max during the interval but with a 3 minute recovery after each rep, you should feel fully recovered before starting your next interval.  

Speedwork 101: How to do [and read] speed workouts


The Drill: Walking Lunges

Walking Lunges are great for your hip flexors. They increase stability and help strengthen your core. Watch the video above to learn the proper way to do to walking lunges. 

The Drill: Start with 2 sets of 20-30 feet of walking lunges. Take a 2-3 minute rest in between sets.


The Workout: Choose between 4 x 3-Minute Intervals or 4 x 4-Minute Intervals

Be sure to start with the drill before beginning your interval workout. 

4 x 3-Minute Intervals: In this workout, you will complete 4 sets of 3 minute intervals. 

  1. Start with a 10-minute jog at easy pace to prepare for your workout
  2. After your easy run, go into your first interval at your 5K pace or goal pace and hold it for 3 minutes.
  3. After you finish 3 minutes, slow down to an easy jog or walk for 3 minutes. Recovery is very important for intervals - you should not start your next round until you are recovered.
  4. Repeat 3 more 3-minute intervals with 3 minutes of rest/recovery in between. 
  5. Complete the workout with a 10-minute cool down. 

4 x 4-Minute Intervals: In this workout, you will complete 4 sets of 4minute intervals. 

  1. Start with a 10-minute jog at easy pace to prepare for your workout
  2. After your easy jog, go into your first interval at your 5K pace and hold that pace for 4 minutes. 
  3. After you finish 4 minutes, slow down to an easy jog or walk for 3 minutes. Recovery is very important for intervals - you should not start your next round until you are recovered. 
  4. Repeat 3 more 4-minute intervals with 3 minutes of rest/recovery in between. 
  5. Complete the workout with a 10-minute cool down. 

Recover: With any workout, you should take a few minutes to stretch, hydrate and refuel. 


Takia McClendon is the co-founder of City Fit Girls. She's a shoe expert and manager at a running store in Philadelphia and a Certified Level 1 USATF Coach. Follow her online at @takiamcclendon. 

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