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a woman in a half marathon race
a woman in a half marathon race
Sophia Jones
UVA | Wellness > Health

Interval Running: Going Against the Stigma

Sophia Jones Student Contributor, University of Virginia
This article is written by a student writer from the Her Campus at UVA chapter and does not reflect the views of Her Campus.

My Story

Throughout my running journey, I have used interval running as my main training method.

Having completed three half-marathons and currently training for a full marathon, I have experienced both runner’s highs and disappointments when things don’t go as planned.

I’m usually excited when I complete a race, but I can also be hard on myself if I have a slower time or don’t train as much as I wanted to. Running is such a fulfilling and fun sport, though, and I get to travel to run races with beautiful scenery and be surrounded by a supportive running community. However, I have faced criticism and ignorance regarding my training method, interval running. For those who don’t know, intervals are a run-walk method where you alternate between running and walking for set periods. For example, I use 40-20 intervals, which means I run for 40 seconds, then walk for 20 seconds. I have used this method for every one of my races, from 5Ks to half-marathons.

Athletic Shoes
Photo by Andrea Piacquadio from Pexels

Interval Running

However, I have found that many are quick to judge when they find out I don’t run the entire race. Many people get the impression that I didn’t really “run” a race, or that my finish doesn’t count. I’m here to educate others and break the stigma around intervals, so they become more common among runners.

Let’s address the benefits of interval running, particularly for long distances. In one scientific study directly comparing interval running and standard continuous running during race training, the interval group “showed significant improvements” and “exhibited superior 3000 m performance compared to the CT [control training] group” (Jin et al.). Science supports the benefits of interval running for improving training and race times. So, let’s get into why this method works and how you can use it.

One of the largest supporters of interval running is the late Olympian Jeff Galloway. He reaffirmed the then-unpopular running training technique and described how “continuous use of a muscle will result in quicker fatigue,” so the run-walk method allows for more stamina in long-distance runs (Galloway). This method helps runners feel better while completing longer distances. It also allows you to build up your stamina safely without overexerting your body, which would be more likely with continuous running. Whether you are new to running or trying to go longer distances, interval running can help you reach your goals while reducing the fear of injury, fatigue, or stress. You also have total control over the amount of walking you want to build into your runs, so it is a totally personalized plan for whatever you need.

Crowd of Male and Female Runners
RUN 4 FFWPU from Pexels

Get started

Now that I’ve convinced you that intervals are an advantageous training method for running, how do you get started? Well, experts in the field recommend finding the right run-walk ratio for you. I recommend visiting Jeff Galloway’s website and completing the “Magic Mile” (Galloway). This will help you determine the right running-to-walking ratio for your pace. Additionally, you can always increase your speed as you improve. Be sure not to push yourself too hard while training and be realistic in your expectations for improving your race time. Once the best run-walk ratio is determined, you can begin training for whatever race or event comes your way!

Two Men Runners after Marathon
Juliano Ferreira

In conclusion, if you are either a runner, want to get into running, or know any runners, be supportive of whatever their training or overall running style is. At the end of the day, we all completed the 5k, 10k, half-marathon, or full marathon, no matter if we were constantly running or doing intervals, and that completion alone should be celebrated.

Works Cited:

Galloway , Jeff. “Predict Race Paces with the Magic Mile Calculator.” Jeff Galloway, www.jeffgalloway.com/training/magic-mile/. Accessed 24 Sept. 2026.

Jin, Kai, et al. “Effects of 6-Week Sprint Interval Training Compared to Traditional Training on the Running Performance of Distance Runners: A Randomized Controlled Trail.” Frontiers, Frontiers, 24 Sept. 2026, www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full.

Sophia Jones

UVA '12

Sophie Jones is a writer of the Her Campus University of Virginia chapter.

She is currently a first-year student at UVA. She has experience as a high school writing tutor at the Writing Center, where she helped peers with their writing assignments. She has been enrolled in multiple IB-level writing courses to help improve my own writing skills.

At UVA, she will major in Neuroscience and go on to have a career as a neurologist. She finds STEM topics to be fascinating, so I can't wait to gain more depth of knowledge in college.

Outside of writing, she is training for a marathon. She also loves to read, mainly in the romance and fiction genres, with an occasional mystery. Lastly, she enjoys art; specifically, she loves watercolor painting.