Interval training for runners

Interval training increases your speed and maximal endurance. Hard efforts alternate with recovery periods, and one or two interval sessions a week is enough.

You will need

• Watch
• Flat route or running track

Steps

1. Warm up well

   Run easily for 10–15 minutes and do a few short accelerations.

2. Start with short efforts

3. Keep the pace even

4. Lengthen the efforts

5. Try hill intervals

6. Cool down

7. Keep intervals infrequent

8. Track your progress

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