When I am on the treadmill, I usually just warm up for five minutes on not such a high speed, like five. Then, I go up to six for one minute and then up again to eight or nine for 30 seconds. I keep this rhythm until I reach 15 or 20 minutes, depending on how in shape I am. After that i go down to seven and keep that speed for the rest of my run.
If I'm running outside, I do something very similar. Usually I'll run about half a mile, and begin the intervals. However, instead of doing it by minutes, I sprint to a designated section of the trail and that makes it a little more fun because I'm not waiting for the 30 seconds to be up.
These intervals help me improve my endurance and also give muscle tone. It's good to change the routine once in a while so your body doesn't get used to one thing and you stop seeing improvements.
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