Things You'll Need:
- Running shoes, watch, spray paint, car or gps.
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Step 1
First you will need to hop in your car, set your odometer or get out with your gps. There are many ways to run intervals but the best way is to do 1 mile tenths. So every tenth of a mile you will need to take out your trusty spray paint and mark the road on the edge. For your sake please do not spray paint a major highway in the middle, get run over, or get arrested for being an exercising graffiti artist. If you have a local track to run at you may eliminate step one.
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Step 2
Next you need to get out there and run. If you typically run a 3 miles. Go 2.5 for intervals. Start at your regular pace and stay steady for around a quarter mile.
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Step 3
Then break into a full on sprint for 2 tenths of a mile. If you can't sprint try to go as fast as possible for the 2 tenths.
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Step 4
At that mile marker, slow to a very slow pace. Even slower than your usual pace. Continue running slowly for one tenth.
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Step 5
Repeat steps three and four until your 2 mile run is over. If you are wondering, "Will I be hurting to bad to continue?" the answer is NO! But you will be hurting. Just fight through it and in a few weeks time your regular times will start showing your hard work. Make sure when you do your regular runs that you do actually try to go faster, remember you may have the ability but not the mentality to go faster. If you do intervals and don't notice on your regular runs, go run with a group who runs faster. I would bet you will be able to keep up!
