{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Run - Interval Training",
      "kind": "common"
    },
    {
      "text": "Running Intervals",
      "kind": "common"
    },
    {
      "text": "Interval Running",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hip-flexors",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "treadmill"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "529"
  },
  "id": "oec:interval-run",
  "instructions": {
    "setup": [
      "Select an open running track, road, trail, or treadmill.",
      "Perform a thorough warm-up consisting of easy jogging and dynamic mobility drills."
    ],
    "steps": [
      "Accelerate smoothly to your target interval speed, driving with the arms and striking beneath your center of mass.",
      "Sustain the high-intensity running pace for the prescribed interval duration or distance.",
      "Decelerate under control into an easy jog or walk to recover for the planned rest period.",
      "Repeat the work-to-rest cycle for the target number of repetitions before finishing with an easy cool-down."
    ],
    "breathing": "Maintain a steady, rhythmic breathing pattern synchronized with your stride cadence.",
    "cues": [
      "Stay tall with a slight forward lean from the ankles",
      "Drive knees forward and strike beneath your hips",
      "Keep shoulders relaxed and pump your arms rhythmically"
    ],
    "common_faults": [
      {
        "fault": "Sprinting too fast on the first rep and failing to maintain pace across later intervals.",
        "correction": "Target a consistent, sustainable pace based on the intended interval duration rather than an all-out sprint."
      },
      {
        "fault": "Overstriding with a heavy heel strike far in front of the center of mass.",
        "correction": "Increase step turnover and aim for feet to land directly beneath the hips."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure appropriate footwear and run on an even, safe surface.",
        "Discontinue if experiencing acute sharp pain in the lower extremities or chest discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration",
          "distance"
        ],
        "optional": [
          "pace",
          "heart-rate",
          "calories",
          "cadence",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "pace",
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Interval Run",
  "previous_ids": [
    "oec:run-interval-training"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Run - Interval Training",
        "url": "https://wger.de/en/exercise/529/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "BeLikeWater"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:running"
    },
    {
      "type": "progression-of",
      "target": "oec:run-walk-intervals"
    }
  ],
  "setup": {
    "position": "moving"
  },
  "status": "active",
  "summary": "A running workout alternating structured bouts of high-intensity running with lower-intensity recovery periods."
}