How to do interval training for increasing distance running?

IM LOST! I dont know where or how to start interval training to improve my endurance and speed on long runs. Ive heard a lot of people talk about it but cant find a set schedule or anything saying how to do it! Jog for 3 minutes then walk for 1?? and do this for about 3 miles?? So confused! Help! 

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Hi Nicole..


Welcome to the team :) In reading your post I would highly recommend one of Eric's online training programs. He has a 6 week and an 8 week program that might fit what you are looking for.  Currently I'm doing the 8 week program and it's working wonders. A lot depends on where you are now in deciding which one to choose.


Online there are a lot of sites that offer up plans of this sort. I've done a few and have liked Eric's the best by far.


Hope this helps.




Thank you! is there a link to these programs?? very interested!

If you click on training in the menu bar on his site and then click on online training'll see the ones he has listed there.


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