This post first appeared on Women’s Running (It can be found here).
One of the best ways to become faster, stronger or to increase endurance is by incorporating some speed work into your weekly routine. But it can be extremely overwhelming if you’re not familiar with the terminology or have never tried any types of speed work before.
But it doesn’t have to be as complicated as it may seem. One of the best ways to introduce faster running into your routine (without it being so structured) is through intervals.
Intervals consist of repeated short segments of fast running separated by slow jogging or complete rest. The intervals allow you to run much faster than you usually do, adapting your body to higher demands and your leg muscles to faster turnover. Over time, you become more physiologically efficient. Intervals increase your overall speed.
While there are structured workouts (for example: 400m or mile repeat repeats), you can do intervals in a more informal way. And you don’t even need a watch for some of these!