If you have a recent mile, 5K, 10K, half marathon, or marathon time from the past month or two, you can pull your average mile pace and then use our pace calculator to determine your other goal times.

If your speed intervals are 10 to 15 seconds, consider lengthening the interval to 30 seconds to account for the transition period. Use the same process to return to your walk pace.

Intervals on the track (Max VO2, threshold, cruise, etc) definitely help me improve after I have laid a base, but I do not know how fast to run them. Most advice says to run them at 5K race pace.

Speed intervals: If you have some juice left, try adding some sprints to the running workout with short recovery walks in between. Repeat 8 times 200-meter fast run Walk 100 meters ...

In TODAY.com's Expert Tip of the Day, a trainer reveals the correct way to interval walk to reap the most health benefits, including how often to change your speed and how fast to go.

HIIT stands for high-intensity interval training and if you're time-strapped, this type of exercise allows you to reap all of the same health benefits of steady-state cardio in significantly less ...

Classic interval sessions include 12 x 400m at 5K pace, with 400m of easy jogging between repetitions, and 3 x 6 minutes at 5K pace, with 2 minutes of easy jogging between repetitions.

“I personally use interval training as a part of my training. You can imagine that interval training is very demanding and can be hard on the body. After about 20 minutes, I want to stop.” ...

Now you’re ready for your over/under intervals. The Workout Start with 10 to 20 minutes of easy jogging at a pace that’s at least 30 seconds per mile slower than your LT pace.

This ladder run — with the speed intervals increasing in duration as the workout progresses — is designed to push you out of your comfort zone to burn some serious calories.