the interval - Issue #2

Welcome back to the intervalRunning has a way of showing us who we are. Some days it’s all about rhythm and flow, other days it’s just putting one foot in front of the other. Wherever you are in your journey, this space is here to celebrate the effort, not just the outcome.

Each issue follows the shape of a classic interval session: a gentle warm-up, a few strides into deeper stories, space to recover, and a note to carry with you into the week. Think of it less as coaching, more as conversation — from one runner to another.

So, whether you’re chasing finish lines or just chasing headspace, I’m glad you’re here.

In the news:UTMB Eyes UK Expansion: Trail running’s premier series, UTMB World Series, plans to add a third UK event by 2026, targeting the Lake District, Peak District, or Scotland. Their existing UK races, Ultra-Trail Snowdonia (UTS) and Arc of Attrition, saw record participation, with UTS contributing over £1M to the Welsh economy.A Devon duo are taking on an amazon jungle ultra: Wendy Dale and Alison Little, both from Braunton, are preparing to tackle the Jungle Ultra, an epic 230km (140-mile) endurance race through the depths of Peru’s Amazon rainforest. This five-day, self-sufficient ultramarathon challenges runners to navigate dense jungle terrain, contend with high humidity, and overcome multiple river crossings, all while carrying their own gear. The race, set in Manu National Park, is renowned as one of the toughest ultramarathons in the world.

Coros has been making waves in the running community with its range of GPS watches, including the Coros Apex 2 Pro, Coros Pace Pro and Coros Pace 3. These watches are lauded for their accuracy, battery life, and integration with the Coros Training Hub, a comprehensive platform offering detailed training analytics, performance metrics, and customisable training plans.

The Coros Training Hub stands out with features like:

This ecosystem empowers runners to train smarter and achieve their performance goals.

Transitioning to a midfoot strike can enhance running efficiency and reduce injury risk. Focus on landing with your foot directly beneath your centre of gravity, and incorporate drills like high knees and butt kicks to promote proper form.

Interval training remains one of the most effective methods for improving running performance across all distances. Recent sports science research continues to validate what coaches have known for decades: structured periods of high-intensity effort followed by recovery can dramatically improve both aerobic capacity and lactate threshold.

The Sweet Spot: 80/20 Training Distribution The widely adopted 80/20 rule suggests that approximately 80% of your training should be conducted at an easy, conversational pace, with the remaining 20% at moderate to high intensities. This distribution allows for adequate recovery while still providing the stimulus needed for physiological adaptation.

Key Interval Sessions for Different Goals:

For 5K Speed: 400m repeats at 5K pace with 90-second recovery jogs. Start with 6 repeats and build to 10-12 over several weeks.

For 10K Endurance: 1000m repeats at 10K pace with 2-minute recovery jogs. Begin with 4 repeats and progress to 6-8.

For Half Marathon Strength: 2-mile tempo runs at half marathon pace with 3-4 minutes easy running between efforts. Build from 2 sets to 3-4 sets.

Quality sleep is when your body repairs muscle tissue and consolidates training adaptations. Aim for 7-9 hours nightly, and consider your sleep environment: cool, dark, and quiet conditions promote deeper sleep phases crucial for recovery.

The first full weekend of June brings something for everyone, from ultra marathons in the Scottish hills to family fun runs and trail challenges in coastal towns and national parks. Here's your curated guide to races happening across the UK from Friday to Sunday, 6 - 8 June 2025. Of course there are many more available on the Letsdothis website.

Whether you're lacing up for your first parkrun or chasing a personal best at your local 10K, remember that every runner started with a single step. Your next run - whether it's around the block or around the park - is an opportunity to surprise yourself with what you're capable of achieving.

This week, focus not on the distance you didn't cover or the pace you didn't hit, but on the simple act of showing up. In a world full of excuses, choosing to run is choosing to invest in yourself.

Enjoying the interval?If you know a runner who’d like it too, I’d love it if you shared it with them.Just forward this email or send them to theinterval.run.Thanks for helping us grow 🫶

Keep running strong, and we'll see you next week for Issue #3 of the interval.