RunPackGuides · 4 min read
Running intervals on your phone, with a buzz at every switch
Build your own running intervals: warm-up, repeats of fast running and recovery, cool-down. How to set them up in RunPack, and three sessions to start with.
Intervals are short spells of harder running with easy running or walking in between. They’re how most runners get faster, and how most beginners start: run a minute, walk a minute and a half, repeat.
Set them up in RunPack
- On the Run tab, open More options and tap Intervals.
- Choose how many repeats, what the work is (run, tempo or fast) and for how long, then what the rest is (walk or recover) and for how long.
- Add a warm-up and a cool-down, or set them to none.
- Tap Use these intervals, then Start.
Your phone buzzes at every switch and shows what’s next, with the screen locked too, and the Lock Screen counts down the current step. No sound, so it works with your own music. RunPack remembers your last set.
Three sessions to start with
- First steps: 6 × (run 1:00, walk 2:00), with 5 minutes of walking either side.
- Steady builder: 5 × (tempo 3:00, recover 2:00).
- Speed: 8 × (fast 0:45, recover 1:15), after a proper 10-minute warm-up.
One interval session a week is plenty alongside easy runs. If you’d rather not plan them yourself, the training plans build them in.
Try it with your crewRecord runs with your iPhone and share them in a private feed only your crew can see. Free for crews of up to 8.Download on theApp StoreRunPack as a running crew app, a group running app, a running club app, a private social running app or a GPS run tracker.