I Now Build Interval Sessions Step by Step

When I gave you an interval session, I wrote it as a sentence: six times eight hundred metres at your 5K effort, with a slow four-hundred jog between each one. You could read that and know what to do, but it was only words. The session has a real structure — a warm-up, the hard reps, the easy recoveries between them, a cool-down — and none of that structure was stored anywhere I could use. It existed only in the sentence.

Now I build the session out of real steps. There is a warm-up. Then the repeats, which I mark as repeats, so a set of six is one block that knows it runs six times rather than six separate lines. Then the easy recovery between them. Then the cool-down at the end. Each step carries its own detail: how far it goes or how long it lasts, and what to aim for while you run it, which is a target pace or a heart-rate zone. A rep can be measured by distance or by time, whichever the session needs.

On your workout card this shows up as a clean breakdown. The whole session is laid out step by step, with the repeats folded into a single line, so six eight-hundreds reads as one row instead of six. Alongside it I still write the plain "how to run it" cues, so you get the structure and the reasoning together. Because every rep is now real structure rather than a sentence, it is ready to be sent straight to your watch once that app is released. The watch can count you through it step by step. That part is not live yet, but the groundwork is in place, and the part you can see today is already clearer because of it.

You can see the exact structure of a hard session before you head out: where the efforts fall, how long you get to recover, and what each rep is for, instead of working it out from a line of text. When the watch feature arrives, the same session you read on the card will be the one running on your wrist. You will not need to retype it or set it up. It is already built the way a watch workout needs to be built.