Interval Training

Two common questions are "How do I run faster?" and "How do I run farther?". The answer to both questions is Interval Training. Following is the routine that I use and I have PR'ed in both my last 1/2 marathon and full marathon. As you can see this program can be easily modified to fit you fitness level.

Warm-up for 3 minutes

Sprint as hard as you can for 30 seconds followed by a slow recovery run for 90 seconds.

repeat 7 times

Then Sprint as hard as you can for 30 seconds followed by a Cool down for 2 minutes 30 seconds.

That gives you a good 20 minute work out.

This is the specific workout that I have been doing on the treadmill:

Warm-up for 3 minutes at a pace of 6.2 mph on a grade of 1.

The Sprints are done for 30 seconds with the treadmill set a grade of 5 and the recovery is done for 90 seconds at a grade of 1.

2 - Sprint 8.5 mph - Recovery 6.0 mph

2 - Sprint 8.7 mph - Recovery 6.0 mph

3 - Sprint 9.0 mph - Recovery 6.0 mph

1 - Sprint 9.0 mph 

Cool down 2 minutes 30 seconds at a pace of 6.2 mph and a grade of 1.

I then take a short 2 or 3 minute break get a drink of water, wash the sweat off of my face and repeat the whole thing over again. That equals a 40 minute workout and running 4.4 miles