One of the best ways to improve your running fitness is to incorporate interval workouts into your training. Interval training teaches the body how to run at fast periods for a long period of time. Usual interval workouts include running 400 meters (1 lap on a track) at a fast pace, rest two minutes, run 400 meters again, etc. Generally, these workouts are done on a track but beginners should consider incorporating interval workouts on their normal runs on the roads. It simply is not necessary to go to the trouble of finding a track to run on.
For example, a good workout would be 5 minutes of jogging, 1 minute of fast running, 2 minutes of jogging, 1 minute of fast running, 2 minutes of jogging, 1 minute of fast running, and then 10-15 minutes of jogging. This workout would total about 25 minutes of total running. As you build up your mileage and fitness, trying to lengthen the periods of fast running. Try to complete interval workouts at least 1 time per week. I guarantee that you will feel the difference.
