Interval running - increasing the pace over a set distance - is an effective way to train both the body and the mind so that you become a faster runner.
Instructions
1. Run a series of relatively short repetitions. You can try 400 to 1,000 meters on a track.
2. Make sure you rest sufficiently between intervals. You can do this with a jog or a brisk walk.
3. Measure your pulse. This is a good way to know if you've expended the proper effort and sufficiently recovered.
4. Vary your program. Do different distances and combinations of distances.
5. Vary your location. You can run intervals on a track or road or in a park; just make sure you have easily identifiable landmarks.
6. Allow yourself to rest from interval training. Take sufficient recovery runs, or cross train, after an interval session.
7. Run hard but not all out, especially as a beginner. You'll know that you've done so when you finish tired but feeling as if you could do more.
8. Be strict with timing your recovery period. If possible, get someone to time your intervals and recoveries.
9. Always warm up and cool down well when doing intervals. Make sure to stretch afterward.
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