As an athlete do you want to be able to go faster, improve your results in a race, or see your performance go to the next level?  If so, you need to add speed-work to your training regimen.  Speed-work, interval training, or anaerobic energy system training are basically the same thing.  The idea behind these forms of training is to improve your body's physiological response to exercise so you can push yourself harder for longer.  Without getting too long winded about the biological responses your body goes through as a result of interval training, your body basically learns to function more efficiently at a harder workload.  Intervals can be set for time or distance, just make sure to allow yourself a recovery interval in between your hard intervals.  Your hard intervals should be based on your fitness level, experience, and personal goals.  If you hope to set a PR, win an age group award, or place in a race you should be running every hard interval above your VT2 threshold, and running a 1:1 ratio for time or distance to set your intervals.  If you are planning to do a race or event just for the fun of it, or are not training for anything specific, but just want to add a little change to your workout and improve your fitness level you should still perform intervals but can do them at a much easier pace and at an interval ratio that favors recovery time over hard sets.  Again, there are too many factors to cover in this blog that need to be taken into account to come up with the perfect interval training session for you.  A personal trainer, coach, or even an experienced friend or family member can help you set up a good training plan, just remember not to over do it, train within your fitness level and if you have any questions or concerns contact a professional.  

For more information check out my website: www.elevationathletics.org