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Whether you're a novice runner or a veteran, you want to take your running speed and endurance to the next level. There are several ways to improve speed and endurance, the most common being interval training. As long as you can persevere and train hard, within a few months, you can break your personal record again!

1 To start training

Warm up by walking or jogging for 5 minutes. Warming up helps wake up your muscles, move your legs, and prepare you for interval training. Interval training allows the body to use oxygen more efficiently, which can help improve both running speed and overall endurance.

2 Run at a moderate pace for 15 minutes

You don't need to run too fast, just enough to raise your heart rate. It is advisable to keep 70% to 80% of the fastest running speed.

• Don't run too tired. It's not time to burn yourself out yet. The main purpose now is to increase the heart rate so that the body can effectively absorb more oxygen.

3 Formal interval training

Interval training improves endurance and builds muscle. Run as fast as you can for 1 minute, maxing out your heart rate and depleting your muscles. Then walk slowly for 2 minutes to relax the muscles.

• Use this one-minute brisk run to burn off your energy. If the muscle strength is not fully exhausted, the effect of interval training cannot be achieved. This process is called "anaerobic exercise," or the point at which you run out of breath.
• Precisely control 1 minute of fast running and 2 minutes of slow walking by means of timing. You can use BP Smartwatch.

4 Repeat the training for four groups

In this way, the training time is about 12 minutes. Although the time is not long, after 12 minutes, you should feel extremely tired, otherwise it can only mean that you did not try your best during the fast running.

• Repetition is key in order to force the body to absorb oxygen more efficiently. Over time, it can increase the oxygen carrying capacity of the body's blood. The more oxygen you have, the faster you can run.

5. Relax

Walk slowly for about 5 minutes, at a light pace that keeps your muscles active enough to lower your heart rate. At this point, you should be able to feel how exhausted this short few minutes of running has been. If you feel like you still have some strength, you still need to press yourself during interval training to raise your heart rate even further.

6 Persist in training and don't slack off

Do interval training at least once a week, but don't do it more than twice in ten days, or you'll be prone to injury. After a few weeks of interval training, gradually increase the difficulty of training, reducing the 2 minutes of relaxation during interval training to 1 minute.

• During your regular running training, increase your running time by 5 minutes each week, slowly increasing the amount of exercise, and gradually improving exercise capacity. If you feel that 5 minutes is too long, you can increase the exercise time by 1 minute every week.

7 Measure your own progress

Time your regular running sessions and log your results in your exercise journal to track your progress. Another good way to measure your progress is to run at full throttle while noting the distance and time you ran at full speed. After weeks of interval training, you'll be able to run faster and farther than ever before.

• If you're training for a 5,000-meter race, do a full 5,000-meter run every few weeks during your regular training sessions. Record your running results in your diary. After a few weeks of interval training, you'll be able to see noticeable improvements.

If you don't want to run with your phone, BP Smartwatch can help you track and record the distance and time of your running. After each run, watching the running report it generates can also make you more confident.