If you don’t know what kind of intervals to do, many apps and platforms can help you by suggesting workouts based on your fitness level and goals. Here are some of the apps that offer personalized interval recommendations.

What is a running interval?

A running interval is a type of speed training in which you alternate between periods of high intensity (fast running) and periods of low intensity or rest (walking or light jogging). This method allows you to improve specific aspects of your performance, such as speed, endurance, and cardiovascular capacity.

Benefits of interval running:

• Improves speed: By running at high intensity during work phases, you train your body to run faster.
• Increases endurance: Interval sessions allow your body to adapt to greater exertion for extended periods.
• Burn more calories: The intensity of the workout burns more calories in less time than at a steady pace.
• Improves cardiovascular efficiency: Alternating between high and low intensity enhances the heart and lungs’ ability to deliver oxygen to muscles.

This type of training is very flexible. You can adjust the duration and intensity of the intervals according to your fitness level or running goals.

How do apps help with running speed work?

• Some apps create/design the interval for you. This is the best option if you want intervals tailored to your needs.
• They structure the workout. The apps divide your session into high- and low-intensity intervals, planning when to run at maximum speed and when to rest or jog. This eliminates uncertainty about organizing your training and allows you to focus only on running.
• Vibration/sound alerts: You can concentrate on running without constantly checking your watch.
• Detailed metrics: You can monitor your key metrics (pace, heart rate, distance, etc.) during each phase.

What are the best interval-running apps for running?

Here’s a list of some of the best interval running apps designed to help you structure and improve your speed workouts:

running.COACH

How it works: running.COACH is ideal if you’re unsure what workouts to do, as it generates a complete training plan, including intervals, based on your current level, your goals (5K, 10K, marathon, etc.), and the time you have available to train. Workouts are adjusted based on your progress and race data.

Advantages: Personalized plan for all runners, from beginners to advanced. Interval sessions are integrated into a long-term program. You can also connect your devices, such as Garmin watches, Suunto, or Coros, and the interval work will be downloaded.

Available at:

Website: running.COACH

iOS: running.COACH on the App Store

Android: running.COACH on Google Play

Nike Run Club

How it works: Nike Run Club offers guided workouts, including interval workouts, based on your experience level. You can follow training plans tailored to your goals and receive suggestions for improving your endurance or speed through intervals.

Benefits: Audio-guided workouts and customization based on level and goals. Motivates you with audio from coaches and athletes.

Available at:

iOS: Nike Run Club on App Store

Android: Nike Run Club on Google Play

Runkeeper

How it works: Runkeeper offers training plans tailored to your goals, such as running a 5K, 10K, or marathon. These plans include interval sessions that adjust based on your performance and level. The app also gives you recommendations and adjustments over time.

Benefits: Adaptive plans that change based on your progress are easy to use and with automatic reminders.

Available on:

Website: Runkeeper

iOS: Runkeeper on App Store

Android: Runkeeper on Google Play

Strava

How it works: Although Strava does not offer interval suggestions directly in the app, it has integration with platforms such as TrainingPeaks or Final Surge, which suggest workouts, including intervals, based on your performance level and goals. You can connect to these platforms and follow the recommended workouts.

Benefits: Strava is compatible with other advanced training platforms. Its community also allows you to access challenges and interval workouts from other runners.

Available on:

Website: Strava

iOS: Strava on App Store

Android: Strava on Google Play

iSmoothRun

How it works: Although iSmoothRun does not offer automatic interval workout suggestions, you can integrate it with platforms such as Garmin Connect or TrainingPeaks, which provide personalized interval plans based on your level and progress.

Advantages: Great customizability and sync with apps that suggest workouts based on your level.

Available at:

Website: iSmoothRun

iOS: iSmoothRun on App Store Available only on iOS

WorkoutDoors

How it works: Like iSmoothRun, WorkoutDoors is highly customizable but does not offer automatic suggestions. However, you can follow interval plans imported from other platforms.

Advantages: Compatible with workouts created on other platforms.

Available on:

Website: WorkoutDoors

iOS: WorkoutDoors on App Store

Available only on iOS (Apple Watch)

Garmin (with Garmin Coach)

How it works: If you use a Garmin watch, you can benefit from Garmin Coach, a tool that offers personalized training plans for 5K, 10K, or half marathon races. The plans adapt intervals according to your level and performance. Intervals are part of the plans and are adjusted based on your progress.

Advantages: Adaptive workouts directly on your Garmin device, with automatic tracking.

Available on:

iOS: Garmin Connect on App Store

Android: Garmin Connect on Google Play

Intervals Pro

• Features: It allows you to set up complex intervals with multiple phases (warm-up, work, rest, cool down) and adjust the duration and intensity of each. It also includes real-time performance graphs and the ability to sync with the Apple Watch.
• Advantages: Intuitive interface, audio and vibration alerts, integration with music, real-time metrics, and sync with the Health app on Apple devices.
• Available on iOS (with an excellent version for Apple Watch).

This is an excellent option for those who want complete control over their interval workouts and want to fine-tune their training with precision.

Better options for automatic suggestions based on your level:

• running.COACH and Nike Run Club are the best options for a fully guided experience, with intervals that automatically adapt to your level and progress.
• Runkeeper and Garmin Coach are also great if you want to follow pre-determined, less personalized training plans that include intervals designed to improve on specific runs.

Other recommended interval apps

Seconds Pro

• Features: Ideal for interval training, this app allows you to fully customize your sessions, including work, rest, and cool-down intervals. It supports multiple training formats (HIIT, Tabata, etc.).
• Advantages: Very visual and easy-to-use interface, with sound alerts and customization options.
• Available on iOS and Android

Interval Timer – HIIT Workouts

• Features: This app is simple and easy to use. It allows you to set up interval workouts for running or any exercise. It also includes features for high-intensity training (HIIT).
• Advantages: Interval customization is simple and effective for runners and circuit runners.
• Available on iOS and Android

Tabata Timer

• Features: This app is primarily designed for Tabata workouts, but you can also set it up for custom interval workouts.
• Advantages: Very easy to use and perfect for short, high-intensity workouts.
• Available on iOS and Android

These options allow you to leave the planning to the technology and focus on training according to your level and goals.

JEFIT

• Features: Although it focuses more on strength training, this app allows you to create custom intervals to complement your cardio sessions.
• Advantages: Very versatile, suitable for those who combine running with cardio.