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If you are a runner who wants to improve your race time or a walker who wants to run, you can improve through the use of intervals by running for short periods at a pace significantly higher than your normal comfort zone followed by intervals of easy running or jogging. While this type of training is usually regarded as an advanced training technique for the experienced runner training to develop speed and raise their anaerobic threshold, the average runner or even walkers can benefit from this training as well.

The technique is to introduce into your normal routine some short periods of slightly higher pace for a short period such as 1 minute. Then drop your pace back below your normal pace for 2, 3, or 4 minutes. Continue these intervals during your running or walking routine and each week as your comfort level improves you can lengthen the fast pace and shorten the rest phase putting a slight extra stress on your system which will, in time, lead to an improvement in your speed, aerobic fitness, and your anaerobic threshold. These intervals are easily timed with a Gymboss timer.

Learn to Run 5k [pdf]
Learn to Run in 8 Weeks [pdf]

Running Disclaimer: The running information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or healthcare professional before performing any of the exercises described on these pages.

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