Do you want to run faster? Would you like to be able to run longer without huffing and puffing?

Well, here’s how:

Interval train!

You might be asking “How on earth is interval training going to make me a faster and more endurant runner?”

Well my friend, the key lies in its ability to raise your intensity for a longer period of time. Interval training combines bouts of high intensity (ie. sprint) and low intensity (ie. jog) running for a given amount of time.

The reason that it is so effective at improving your running performance is because it allows you to run at higher intensity for a longer period of time then you would be able to if you were for as long you could at your maximum running speed.

Confused? Let me clarify this for you.

Let’s say that you can run at your fastest possible speed for no more than 1 minute. What interval training allows you to do is take a percentage of that time and repeat it as often as you can.

For instance, one interval training protocol might allow you to run at your maximum speed for 30 seconds and then recover with jogging for 60 seconds. After just 3 of these intervals you would have already surpassed the maximum length of time you could sustain that maximum in one go.

This interval protocol could then be repeated for 10 to 20 minutes (or more) allowing you to run at your maximum speed for at least 4 to 5 minutes. So in just 10 minutes you almost quadruple the amount of time you spend at your maximum running speed. That’s huge!

The more time you can train at (or near) your maximum running speed, the faster you’ll be able to run, the longer the time you’ll be able to stay there, and the longer you’ll be able to run without fatigue.

Here are few interval running workouts to get you started:

Speed Interval

15 seconds @ 100% : 45 seconds @ 65% - repeat for 10 to 15 minutes

Anaerobic Endurance Interval

45 seconds @ 85% : 45 seconds @ 65% - repeat for 15 to 20 minutes

Aerobic Endurance Interval

10 seconds @ 100% : 20 seconds @ 65% - repeat for 20 to 30 minutes

These workouts can be done on the treadmill or outdoors. If you are going to use the treadmill keep in mind that the shorter interval workouts may be a bit more challenging to complete because of the time if takes the treadmill to get to the appropriate speed.

Nonetheless, give these running workouts a shot just twice a week (at least 48 hours apart) and watch your running speed, cardiovascular endurance, and VO2 max go through the roof!

Author's Bio: 

Fitness Expert, Yuri Elkaim helps millions of busy health conscious individuals lose fat while bettering their running performance with just 2 interval training runs per week. Watch his new You Tube Video for a complete guided interval training workout! And as a special bonus, you'll receive a FREE special offer to receive one of Yuri’s FREE Treadmill Trainer™ iPod running workouts to help you get fit and running faster with just 2 short runs per week!