Best Interval Running Apps in 2026
Speed workouts, HIIT sessions, fartlek runs, and structured intervals. These 10 apps handle interval training best, from simple timers to full workout builders.
Why Interval Training Makes You Faster
Interval running is the most time-efficient way to improve your speed, VO2max, and running economy. Instead of running at the same pace for your entire workout, you alternate between bursts of hard effort and periods of recovery. This forces your body to adapt to faster speeds in a way that steady-state running simply cannot.
Research consistently shows that runners who include 1 to 2 interval sessions per week improve their race times 2 to 3 times faster than runners who only do easy mileage. A runner logging 30 miles per week with two interval days will typically outperform a runner doing 40 miles per week of all easy running.
The challenge is execution. Interval workouts have moving parts: warm-up, work intervals, recovery periods, rep counts, and cooldown. A good interval running app handles the timing and transitions so you can focus entirely on running hard when it counts. If you want to understand what paces to target for your intervals, our training pace calculator will show you the right speeds based on your current fitness.
6 Essential Interval Workouts Every Runner Should Know
Before choosing an app, understand the types of interval workouts you will be doing. Each workout serves a different purpose, and some apps handle certain types better than others.
400m Repeats
Run 400 meters (one lap of a standard track) at your target race pace, then jog 200 meters for recovery. The classic speed workout.
Good for: Building speed for 5K and 10K races
Best apps: Garmin Connect, COROS, Intervals Pro
Fartlek Run
During a normal easy run, randomly pick up the pace for 30 seconds to 2 minutes, then return to easy running. No rigid structure.
Good for: Developing speed without the mental pressure of structured intervals
Best apps: Motera (natural fartlek from gameplay), Nike Run Club, any GPS tracker
Tempo Intervals
Run at your threshold pace (the fastest pace you could hold for about 60 minutes) in blocks of 5 to 10 minutes with short recoveries between.
Good for: Building half marathon and marathon fitness
Best apps: Garmin Connect, TrainingPeaks, COROS
Pyramid Intervals
Increase the interval length then decrease it back down. For example: 200m, 400m, 600m, 800m, 600m, 400m, 200m.
Good for: Mental toughness and working across multiple paces
Best apps: Garmin Connect, COROS, Intervals Pro
Run-Walk Intervals
Alternate between running and walking at set intervals. The Jeff Galloway method. Not just for beginners, many marathon runners use this strategy on race day.
Good for: Beginners building endurance, and experienced runners reducing injury risk on long runs
Best apps: Intervals Pro, Run-Walk-Run timer apps, Nike Run Club
Hill Repeats
Find a hill that takes 60 to 90 seconds to run up. Sprint up at hard effort, then walk or jog back down for recovery. Repeat.
Good for: Building power, speed, and running economy
Best apps: Garmin Connect (with elevation targets), any GPS app for recording
Need to figure out the right pace for your intervals? Use our race pace calculator to find your target race pace, then adjust from there. For run-walk intervals specifically, check out our run-walk interval timer.
10 Running Apps Ranked for Interval Training
We scored each app specifically on its interval training capabilities. A great running app overall might score poorly here if it lacks a proper interval timer or workout builder. The scores reflect how well each app handles creating, executing, and tracking interval workouts.
Garmin Connect
Interval Score: 10/10Interval Training Features
Fully customizable interval workouts with unlimited steps
Warm-up, work, rest, cooldown structure with targets for pace, HR, or power
Create workouts on phone and sync to Garmin watch
Haptic and audio alerts for interval transitions
Suggested daily workouts including speed sessions
Pre-built interval workout library
Limitation
Requires a Garmin watch to use most interval features. The phone app alone does not run interval workouts.
Best for: Runners with a Garmin watch who want the most powerful and customizable interval workout builder available.
COROS Training Hub
Interval Score: 9/10Interval Training Features
Structured workout builder with intervals, reps, and sets
EvoLab AI suggests interval sessions based on fitness
Sync workouts to COROS watch with haptic cues
Track, road, and trail interval presets
Recovery time recommendations between sessions
Training load monitoring across interval workouts
Limitation
Requires a COROS watch. The app is a companion to the watch, not a standalone interval timer.
Best for: COROS watch owners who want AI-suggested interval workouts tailored to their current fitness level.
Nike Run Club
Interval Score: 8/10Interval Training Features
Guided speed runs with coach audio cues
Fartlek-style workouts built into training plans
Tempo and interval sessions in structured plans
Audio prompts for when to push and when to recover
Completely free with no paywall
Beginner through advanced interval workouts
Limitation
You cannot create custom interval workouts. All intervals are pre-built and coach-led through audio.
Best for: Runners who want guided interval coaching without building custom workouts. Best free interval option.
Intervals Pro
Interval Score: 9/10Interval Training Features
Dedicated interval timer app with full customization
Create intervals by time or distance
Color-coded visual timer with large countdown display
Audio, vibration, and visual alerts for transitions
Save and reuse custom workouts
Apple Watch companion with haptic alerts
Limitation
It is a timer only, not a full GPS tracking app. You may want to run it alongside a GPS tracker like Strava or Motera.
Best for: Runners who want a dedicated, powerful interval timer that works with any GPS tracking app.
Strava
Interval Score: 5/10Interval Training Features
Records interval runs with auto-detected laps
Segment tracking shows pace changes during run
Training log for reviewing interval workout history
Social sharing of speed workouts
Route builder for planning interval courses
Heart rate zone overlay on interval splits (premium)
Limitation
No built-in interval timer or workout builder. Strava records your run but does not guide you through intervals. You need to time them yourself or use another app.
Best for: Runners who plan their own interval workouts and just want detailed post-run analysis and social sharing.
Motera
Interval Score: 7/10Interval Training Features
Territory capture creates natural speed surges
Sprint to close loops, recover between territories
Game mechanics produce organic fartlek patterns
Full GPS tracking with pace and route data
XP rewards for every run regardless of workout type
Leaderboard competition drives hard efforts
Limitation
No dedicated interval timer or structured workout builder. The speed variation comes from gameplay, not programmed intervals.
Best for: Runners who want fartlek-style speed variation without the rigid structure of timed intervals. The game naturally pushes you to alternate between hard and easy efforts.
Runkeeper
Interval Score: 6/10Interval Training Features
Audio coaching during runs with pace targets
Training plans with interval sessions included
GPS tracking with split analysis
Goal-based workouts (time, distance, pace)
Spotify integration for interval playlists
Post-run analysis of pace variation
Limitation
Custom interval workouts and advanced training plans require the paid Runkeeper Go subscription at $9.99 per month.
Best for: Runners who want interval training within a broader training plan and do not mind paying for premium features.
Adidas Running
Interval Score: 6/10Interval Training Features
Built-in interval training mode on free tier
Pre-set interval workouts for various goals
Voice coaching during interval sessions
GPS tracking with pace graphs
Integration with Adidas shoes and gear
Community challenges including speed events
Limitation
Custom interval creation and advanced coaching require the premium subscription. Free interval options are limited to presets.
Best for: Casual runners who want basic, guided interval workouts without building custom sessions.
TrainingPeaks
Interval Score: 9/10Interval Training Features
Advanced structured workout builder with power, pace, and HR targets
Coach-assigned interval workouts synced to your calendar
TSS, IF, and NP analysis for every interval session
Workout library with thousands of interval sessions
Sync structured workouts to Garmin, COROS, Apple Watch
Detailed post-workout analytics comparing planned vs actual
Limitation
Designed for serious athletes and coaches. The learning curve is steep and the premium plan ($19.95/month) is needed for most features.
Best for: Competitive runners and triathletes working with a coach who assigns structured interval workouts.
Peloton
Interval Score: 7/10Interval Training Features
Guided outdoor interval runs with instructor coaching
HIIT running classes with structured work and rest
Tempo and speed workout categories
Music-synced interval sessions
Treadmill and outdoor interval options
GPS tracking for outdoor interval runs
Limitation
Full interval workout library requires the Peloton App subscription ($12.99/month). Free tier offers limited content.
Best for: Runners who want instructor-led, music-driven interval workouts with high production quality.
Which Interval App Is Right for You?
New to Intervals
Start with Nike Run Club (free guided speed runs)
Try run-walk intervals with our free interval timer
Use Motera for natural fartlek-style speed play
Focus on effort, not pace, for your first 4 weeks
One interval session per week is plenty to start
Serious About Speed
Garmin or COROS watch with structured workouts
TrainingPeaks if you work with a coach
Intervals Pro as a dedicated timer companion
Target specific paces using our training pace calculator
Include 2 speed sessions per week with easy days between
For a complete overview of running apps beyond just interval features, see our best running apps comparison. If you are a beginner looking for a simple starting point, check our running app for beginners guide.
Speed Play Without a Timer
Not every interval workout needs a stopwatch. Motera turns your runs into a territory capture game where you naturally alternate between hard sprints (closing loops to claim territory) and easy recovery (jogging between areas). The result is an organic fartlek workout driven by gameplay, not beeping timers.
You get the speed benefits of interval training while actually having fun. No staring at a countdown clock. No dreading the next rep. Just a game that makes you run faster without thinking about it.
MoteraFrequently Asked Questions
What is the best free interval running app?
Nike Run Club offers the best free interval experience with guided speed runs and built-in interval prompts at no cost. The app includes coach-led interval workouts like fartlek runs and speed sessions with audio cues for when to push and when to recover. For run-walk intervals specifically, the Intervals Pro app has a generous free tier.
What is the difference between interval running and fartlek?
Interval running uses structured, timed work and rest periods (for example, 400 meters hard followed by 200 meters easy, repeated 8 times). Fartlek, which is Swedish for "speed play," is unstructured. You speed up and slow down based on feel, landmarks, or random decisions during the run. Both improve speed, but intervals are more precise and measurable while fartlek is more flexible and fun.
Can I do interval training with any running app?
Any running app can track an interval workout, but not all apps guide you through one. Basic GPS trackers like Strava will record your run, and you can see the pace variations afterward. But apps with built-in interval timers (like Garmin Connect, COROS, or Intervals Pro) will beep or vibrate to tell you when to start and stop each interval, which is much more useful during the workout.
How often should I do interval training as a runner?
Most running coaches recommend 1 to 2 interval sessions per week, with the rest of your runs at an easy, conversational pace. Beginners should start with one interval session per week and ensure at least one easy day between hard efforts. More than 3 hard sessions per week significantly increases injury risk for most recreational runners.
Do I need a smartwatch for interval training?
A smartwatch with haptic vibration alerts makes interval training significantly easier because you can feel the buzz on your wrist when it is time to switch between hard and easy efforts. However, a phone app with audio cues works fine too. Many runners do interval workouts with just their phone and earbuds.
What interval workouts should a beginner start with?
Start with run-walk intervals: 1 minute running followed by 2 minutes walking, repeated for 20 to 30 minutes. After 4 to 6 weeks, progress to 2 minutes running and 1 minute walking. Once you can run continuously for 30 minutes, try your first speed intervals: 30 seconds fast followed by 90 seconds easy jogging, repeated 6 to 8 times.
Does Motera have interval training features?
Motera focuses on gamified running with territory capture, Fog of War exploration, and XP progression rather than structured interval timers. However, the territory capture mechanic naturally encourages interval-like running because you sprint to close loops and then recover between territories. Many users report that the game creates a natural fartlek pattern.
What is the best interval workout for getting faster at 5K?
The most effective 5K speed workout is 6 to 8 repetitions of 400 meters at your target 5K pace, with 200 meters of easy jogging between each rep. This teaches your body the exact pace you want to hold on race day. Use our race pace calculator to determine your target 5K pace, then set up the intervals in your app.
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