Speed intervals are the best

Looking for the perfect running session? Here’s an interval session that works just as well all year round, and both indoors and outdoors. PS. We’ve also found a selection of clothes to suit the session. No need to put on your running shoes today.

One of our favorite training sessions is a speed interval session. Running is a simple form of training that suits everyone, and is also the perfect complement for roller skiing, cross-country skiing and cycling.

If you're up for a new challenge, whether you’re training for Birken or just want to keep fit, we’ve got run training for you.

This is a workout that gets your heart rate and mood up and can be done on a treadmill or outdoors.


Interval training – 45/15 intervals

High-speed intervals are one of our favorite ways to train! It’s a particularly good exercise if you’re planning to race, and the 45/15 session is a great way of getting your speed up.

Intervals are carried out with 45 seconds of running and 15 seconds of rest. You can run the intervals as long as you want and if 45/15 becomes too much, simply go to 30/30. You can always play around with the number of intervals and exercise time, but below are our tips for doing the session.

Further reading: Running this summer: Try Tønseth’s favorite training exercise

Training program; how to run the session


Start walking for 5 minutes with an incline of approximately 5 km/h. Then run for the next 5 minutes, preferably with a slight incline and a speed of 8 km/h, if you are on the treadmill, you may want to climb by 2%.

Main part

Complete the intervals in 12–24 stretches:

  • 3 to 6 x 45/15 sec. with include and running progressively. One tip is to start controlled and to run at your max at the end of the session.
  • 1 min active pause with a light jog
  • 3 to 6 x 45/15 sec. with incline and progressive running.
  • 1 min active pause with a light jog
  • 3 to 6 x 45/15 sec of progressive running.
  • 1 min active pause with light jog
  • 3 to 6 x 45/15 sec of running where you maximize the pace.
  • 1 min active pause with a light jog

This is how you do it:

Start running for 45 seconds on e.g. 12 km/h or whatever suits you on an uphill incline. Then rest 15 seconds before a new spurt. Do this 3 to 6 times before taking a 60-second well-deserved break. Continue with the next 3 to 6 stretches of progressive running pace. We promise that this fun session will boost your heart rate and mood no matter what shape you’re in.

Check out our winter running essentials. Equally suitable for running and cross-country skiing: