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[[Introduction to Interval Training]]
=== Defining aerobic fitness ===
There are two useful measures of aerobic fitness for most runners. The first is how fast your body can use oxygen. This should make sense, as the body produces energy over extended periods by burning fuel, which consumes oxygen. This is termed 'aerobic exercise', literally 'with oxygen.' The measure of this fitness is called VO2max, which is maximum Volume of Oxygen (O2). The second measure is how efficiently you can run. If you can go faster for the same energy expenditure, you will be faster for a given aerobic fitness level. This is called vVO2max, for Velocity at VO2max. Most people can run at vVO2max for about 6 minutes.
Intervals can be run at differing paces, which achieves different things. If you are not used to speed work, then starting off at a slower than optimum pace can reduce your chance of injury. The most effective pace is generally considered to be 1 to 8 minutes at 90 to 100% of vVO2max pace; however, that's only useful if you know your vVO2max pace! While you could have a VO2max test, there are easier options. One is to see how far you can run in 6 minutes and assume that is your vV02max pace. However, Jack Daniels (the coach, not the distiller) has found that you can calculate an effective VO2max value based on your race performances. This number, which Jack Daniels calls [[VDOT]] can then be used to determine the speed for training runs, including interval training. There is an online calculator at [http://www.runbayou.com/jackd.htm http://www.runbayou.com/jackd.htm] though I would encourage you to buy [[Jack Daniels Running Formula]]
=== How long to run ===
Running for 1 to 8 minutes is a good general guideline. Common distances are quarter mile, half mile, three quarter mile and mile. (Or 400, 800, 1200 and 1600 meters if you are on a track.) There are times when shorter than quarter mile works, though these workouts tend to be focused on strength or maximum speed.