Want to run faster, longer, or need a challenge after hitting a plateau? Sounds like interval workouts might be just what the doctor ordered. Intervals are a type of workout that alternate periods of high-effort exercise with lower-intensity recovery. They are a great way to increase overall intensity and improve endurance or speed without breaking too far out of your comfort zone (or allotted workout time!).

It’s easy to create interval workouts within the Runkeeper app (our Audio Cues will tell you exactly when to speed up or slow down). To start, just tap on the Workout Grid and follow the step-by-step instructions in the video.

Runkeeper App Tip: Use Interval Workouts to Mix It Up from Runkeeper on Vimeo.

Tunes brought to you by Alchemilla and the song featured is ‘Big Star’ available here on iTunes.

Android OS: The flow is pretty similar, except navigating to the Create A New Workout page; Tap on the Workout grid > One Offs > Create New Workout

Important Note: If the app is ever uninstalled and reinstalled, those saved workouts will disappear. However, they can be created and saved again.

If you’re interested in running intervals but don’t know where to start, we’ll be posting a weekly workout each week from running coach Laura Norris. It even includes an easy link that you brings to the already-created workout in Runkeeper. Take a look at this week’s workout and keep an eye out each Tuesday for more.