Girls Gotta Move

Burn More Fat: Just Add Intervals to Your Run

From Health magazine

Interval training—speeding up and slowing down at set times—is one of the best ways to burn more calories during your run (plus improve speed and stamina). It’s also a great way to turn walking workouts into running ones. Here, two plans to try.
For newbies—Pick up the pace (30 minutes).

1. Walk at a brisk pace for 5 minutes.
2. Run for 3 minutes at a comfortable but challenging pace.
3. Power-walk for 2 minutes to catch your breath.
4. Repeat steps 2 and 3 three more times.
5. Walk at an easy pace for 5 minutes.

FYI: As you gain strength, spend more time running and less time walking.

For seasoned runners—Go faster, stronger, longer (45 minutes).

1. Walk at a brisk pace for 3 minutes, then run at an easy pace for 7 minutes.
2. Run as hard as you can for 2 minutes.
3. Run at an easy pace for 3 minutes.
4. Repeat steps 2 and 3 four more times.
5. Cool down with 7 minutes of easy running and 3 minutes of walking.

FYI: If you focus on taking short, quick strides, your efficiency will improve—and your speed will, too.