You may have heard the term interval training thrown about over the past few years.

In fact, interval training is not really a new training method, it simply has a new name and has probably become more refined in recent times.

Interval training works on raising your anaerobic threshold; in other words, your capacity to perform at the top of your fitness range for longer periods.

Typically, interval training involves running a certain distance, resting briefly, then running that distance again.

Other variants will see you running a distance, resting, then running a shorter distance, resting, and so on.

Here are two interval training options for you to try.

Go down to your local oval. Spend five minutes stretching and warming up, because it’s pretty heavy exercise.

Run three quarters of the oval at 90% of your maximum speed, and then jog the last quarter at 50% of your maximum speed. Repeat as many times as you can.

It sounds simple, but it is very effective.

Your second option is for sequentially shorter sprints. Do the following:

400m sprint
45 secs rest
300m sprint
45 secs rest
200m sprint
30 secs rest
200m sprint
30 secs rest
100m sprint
20 secs rest
100m sprint
20 secs rest
100m sprint

You will be totally knackered if you can get through all that running. However, after a couple of weeks of training in this fashion, you will be well on your way to serious fitness.

Good luck!