Simple Adjustment #10 Add Intervals

If you always run at a consistent pace and never increase your speed, you are not training your muscles to burn energy more efficiently. You need to increase your speed to accomplish this and the easiest way to do that is with intervals. Start off with a warm-up and then do 4-6 rounds of running at a slightly faster rate than your regular pace for a specified time or distance. The objective is to progressively lengthen the faster-paced intervals and increase your tempo. Remember not to overdo this as it can result in injuries; keep the speed work to once or twice a week.