Are you a runner who has wondered, how do I run intervals or incorporate running speed workouts to get faster?   Do you want to know how to run intervals and if interval running is good for beginners?   How fast should you run intervals?   How do I do track workouts for distance running?   If you have ever tried doing interval track workouts in the past but you either didn’t complete the workouts or you found yourself getting injured when you start to add these into your training, then this is the episode for you!   Our very own Healthy Runner Coach Lu is a 2:58:16 Boston Marathoner so he knows a little something about speed and how to train to get faster for half marathon and marathon distances!   In this episode, Coach Lu will cover: What is an interval run? What is the benefit of interval runs? Is interval running good for beginners? Where is the best place to run intervals? How do I run intervals? How to do a track interval How fast should you run intervals? What pace should I run my intervals? How long should an interval run be? How often should I do interval running? Specific examples of track workouts you can do on your own! Previous Episodes with Coach Lu: Boston Marathon Prep and Tips with Coach Lu: Episode 95 How to PR Your First Boston https://sparkyourtraining.com/how-to-pr-your-first-boston/    What Pace Should I Run with Coach Lu: Episode 72 https://sparkyourtraining.com/what-pace-should-i-run/    Related Resources:   Episode 25 How Fast Should I Run I 3 Types of Runs https://sparkyourtraining.com/types-of-runs/   Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/    Strides: Episode 99 How To Run Faster with Better Form with Coach Whitney https://sparkyourtraining.com/how-to-run-faster-with-better-form/    Episode 98 How Do You Do A Tempo Run https://sparkyourtraining.com/how-do-you-run-a-tempo-run/    Learn more about how our Healthy Runner Coaching Team provides you the structure, support, and accountability to get faster as a runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Just head to: https://learn.sparkhealthyrunner.com/coaching   This week’s show brought to you by:  Perform from the Amino Company. Perform is an essential amino acid-based formulation that I simply add to water in my shaker bottle and have 30 minutes before my run or gym workout.  It tastes great and is easy on my stomach.   If you’re interested in learning  more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% + FREE Amino eBook!   Click HERE to be directed to the discount page!  Connect with Coach Lu: Instagram - @lucio_run_fitness  Admin & Coach in Our Healthy Runner Facebook Community Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website