13/2 training, also known as 13-minute/2-minute intervals, is a type of interval training that is growing in popularity among distance runners. The training involves alternating between a fast-paced running interval of 13 minutes and a recovery interval of 2 minutes.

During the 13-minute interval, run at a faster pace, pushing yourself to maintain a consistent effort throughout the entire interval. This interval is challenging and designed to build speed, endurance, and aerobic capacity.

During the 2-minute recovery interval, slow down to a more comfortable pace (or even walk if you need) to allow the body to recover and prepare for the next fast interval. This recovery interval is essential to allow the body to maintain a high level of intensity during the 13-minute interval.

13/2 training can be adapted to suit runners of all levels by adjusting the pace and duration of the intervals. It can be a useful tool for building endurance, improving speed, and increasing overall fitness.