A lot of runners see intervals as “punishment,” but they can actually be fun and rewarding if approached right. Here are some tips to help you learn to love interval running:

Mindset Shifts

1. Think “bite-sized” not “brutal”: Intervals are just short chunks of work. Instead of dreading 30 minutes of hard running, you’re only focusing on a few minutes at a time.
2. Reframe them as play, not punishment: Kids run in bursts naturally — sprints to the tree, jogs, stops. Intervals mimic that playful style of running.
3. Celebrate recovery as part of the workout: Unlike continuous hard runs, intervals give you built-in rest! That recovery is something to look forward to, not a weakness. 

Practical Tips

1. Use music or landmarks: Instead of obsessing over time, sprint to the next lamppost, or run hard for one chorus of a song. It makes the workout fly by.
2. Train with a buddy: Intervals feel easier when you’ve got someone to push and laugh with.
3. Start with fun formats: Try fartlek (Swedish for “speed play”) where you pick random points to speed up, then recover. Less structure, more fun.
4. Mix in variety: Alternate short sprints, hill repeats, or progression runs so it never feels stale. 

Motivation & Rewards

1. Notice the afterglow: The endorphin rush and mental clarity post-intervals are huge. Focus on how good you feel afterwards.
2. Track small wins: See progress in how many reps you can do, or how much stronger the recoveries feel. That’s super motivating.
3. Link to your “why”: Whether it’s chasing the kids at the park, finishing a fun run, or feeling fitter, connect intervals back to your bigger goal.
   

A little secret: even experienced runners don’t “love” the discomfort mid-session, but most fall in love with how intervals make them feel stronger, faster, and more capable over time.