Intervals are a fancy way of saying switching off between running and walking, or running and sprinting. Basically, you start off with an easier version of your exercise and then pick up the intensity for a short period of time. Repeat this over a workout to really ramp up training.
What’s the advantage to interval training? It’s burns more calories and fat for one and it’s a great way to build stamina.
Try timing intervals within the runs. Try running for one minute and sprinting for 30 seconds. If you hate watching the time go by on your runs, try making a high energy playlist to last the length of the run. In the playlist break up the intervals by sprinting during the chorus of a song which is often the most high energy part and walking (or running) during the rest of the song. A play list is a great way to keep up your motivation and time yourself.
If you are starting interval running, try doing a walk/run combination. Take your same playlist and run for one song, walk for the next and repeat until you’ve made it through the entire playlist. This is a great beginner interval workout. Keep your heart rate up by briskly walking while you’re not running. As you build up your stamina, you can start doing running and sprinting intervals.