When you’re just starting out, any type of interval – even alternating walking with jogging – will challenge your body in new ways. Martin Gibala, Ph.D. suggests incorporating one of the following workouts each week to introduce intensity and boost your speed.
Run two laps. On the straights, accelerate and hold top speed for 20 metres. Walk the curves.
Intersperse an easy run with three to four 20-second, moderate-intensity surges.
Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.