On Sunday, I plan on going to the Natick High School outdoor track to run intervals. Intervals allow your body to have the ability to run faster and gain the endurance you need for long races. Plus, your running pace will get faster because you are running a short amount of distances at a faster speed.

Here is an article about intervals: http://www.runnersworld.com/running-tips/run-faster-with-high-intensity-interval-training

This is the work out that I plan on doing:

Interval training sets:

4 sets of 4 x 200 meter runs (repeats): Each 200 meter run is faster than the previous one.

Allow 1 1/2 minutes of recovery time between repeats. Concentrate on increasing your speed as you progress from your first repeat to your fourth one.

Set 1of 4:

#1: Run at a pace faster than your warm-up speed.

#2: :03 seconds faster than #1

#3: :03 seconds faster than #2.

#4: :03 seconds faster than #3.

Repeat the above series 3 more times.

Allow 2 minutes of recovery between sets.

Recovery Post Intervals: Easy walking for several minutes followed by light stretching if necessary.