the interval - Issue #1

WARM-UP

Welcome to the interval
Hi, I'm Simon, a runner who, like many, started with a simple goal: to get moving. Over time, running became more than just exercise; it became a source of joy, a way to connect with others, and a path to personal growth.

the interval is a weekly newsletter crafted for runners of all levels. Each issue is structured like a classic interval workout, offering:

• Warm-Up: Brief updates and news from the running world

• Intervals: In-depth stories, event highlights, and gear insights

• Recovery: Quick tips, stats, or community shout-outs

• Cool-Down: A motivational quote or thought to carry into your week

This isn't a coaching guide, I'm not a coach, but rather a space to share experiences, celebrate achievements, and foster a community where we can all find inspiration and camaraderie in our running journeys.

Whether you're training for your next race or enjoying leisurely jogs, The Interval aims to be your companion on the road, track, or trail.

In the news:

• Record Participation in 2025 London Marathon: Over 56,000 runners took part, with more than 1.1 million applications for the 2026 race.

• Tragic Incident at Brooklyn Half Marathon: A 31-year-old runner died during the race, highlighting the importance of race-day safety measures.

• British Athlete Smashes record for running width of Australia: A British ultra-endurance athlete has broken the world record for running across Australia in just over a month.

FIRST INTERVAL

The Most Overlooked Training Run

Ask most runners what makes them faster, and they’ll say intervals or tempo runs. But research (and elite coaches) continue to point to easy runs, slower than you think, as the true foundation of long-term progress.

Here’s why:

• They build aerobic capacity without overtraining

• They improve efficiency at lower intensities

• They aid recovery while still logging miles

Rule of thumb: 80% of your weekly mileage should feel “conversational.” Your race day speed lives in your slow-day discipline.

Try this: Run 1 to 2 minutes slower than your half marathon pace this week and track how you feel the next day. It’s harder than it sounds.

RECOVERY

Quick Stats:

• 40% of the UK population run at least once a week.

• 27% run one to three times per week, up 5% year on year.

• 28% want to start or are considering running more in 2025.

SECOND INTERVAL

Running on the Rise: Youth Participation Soars

Running is experiencing a significant boom worldwide, with younger runners leading the charge. Recent data indicates that individuals aged 20–24 are increasingly participating in running events. For instance, the TCS World 10K reported that 30% of female participants were in the 20–24 age group, the highest among all age categories. Geeks on Feet

This trend reflects a broader movement, with Gen Z and Millennials embracing running not just for fitness, but also for community and personal achievement. The accessibility of running, combined with the proliferation of running clubs and social media communities, has made the sport more appealing to younger generations. WSJ

SECOND RECOVERY

Technique: Arms Down, Hands Relaxed

Stiff arms waste energy. Elite runners often say they "run from the shoulders." Keep your arms low and relaxed, and think of your hands as “carrying crisps” (don’t crush them).

Cue to try: On your next run, scan for tension every 2K. Drop your shoulders, shake out your fingers. You’ll feel the difference by the finish.

FINAL INTERVAL

Race Report: Leeds Marathon 2025

On the 11th May, I ran the Leeds Marathon—my third marathon, and one of the most challenging courses I’ve ever faced. This was my first marathon for over 10 years having previously completed London and Sunderland marathons. Training went well, nutrition was good and the excitement of race day was awesome with a real buzz in the city.

It was warm (around 22°C), and the hills didn’t hold back. This was certainly a much more challenging course than my previous marathons but I finished in 3:53, with an average pace of 5:30/km and most importantly, I crossed the line with my son. That moment made the entire race.

Even more special: my daughter completed her first half marathon in Leeds, all part of the same event. As a family we were raising money for Pancreatic Cancer Action in memory of my father-in-law and their grandfather. It was a shared effort, a family tribute, and a day we’ll never forget.

What I learned:
– Don’t fear the heat, respect it, adjust pace early, and hydrate well
– Course profile matters, hill training really does pay off
– Running with meaning changes everything
– Running as a family? Unbeatable

COOL-DOWN

"Comfort never made a runner faster."
Your next run starts with the mindset you carry into it.