What is interval pace ?
Interval pace is faster than your lactate treshold pace.
It is a pace which will leave you out-of-breath. Not quite an all-out-attempt, but it is not far off.

Why do intervals ?
Intervals help to improve oxygen delivery to the muscles. That sounds great, but why is this good ?The more oxygen which is delivered to your muscles, the faster and the further you will be able to run.

How to create your own Interval?
Part of your success will depend on the type of interval you design for yourself. The steps below will help you design an interval training guide that is most beneficial to you.
1.Choose which distance your intervals should be
-The distance of your race will dictate the length of your intervals.
-Intervals of 400 to 800 meters are best for mile races and 5K races.
-Intervals of 1 to 2 miles are best for full and half marathons.

2.Interval recovery time
-The recovery time between each hard interval should be either until your breathing returns to normal or until your heart rate drops below 120 beats per minute.
-During the recovery period, it is best to jog.

3.Number of Repetitions
-The number of repetitions depends on how fast you run and the distance of your race. The faster you run, the fewer repetitions you will do. The shorter the race, the shorter the intervals will be.
-2 to 3 miles of speed followed by a rest is good when training for a 5K.
-3 to 4 miles of speed followed by a rest is good when training for a for a 10K.
-4 to 6 miles of speed followed by a rest is good when training for a half or full marathon.

4.Time
-Interval training should be gradual. Training should take place over several weeks or months.
-Set a time that you are aiming to run each interval.
-It is important to run at a consistent speed.


Surprisingly, Sam will find research for this kind of stuff! ;p
You know why, cus she's curious! :D