interval training versus same pace.

Question
Hello Rick,
I have been jogging for 4 miles (10 minutes a mile) for about 3 times a week on the treadmill and even though in the beginning i have noticed results, they seem to have tapered off. I have heard that interval training is better for weight loss, but id like to build my endurance for jogging, that is a reason i do not like to stop. Is there anyway that you can build endurance in running and not plateau?

Answer
Interval training is again your answer.  Not only is it superior for weight loss, but it improves endurance levels moreso than traditional 'just run longer' programming that you see out there.  I for one have enjoyed the benefits of interval training for over 10 years, since my first implementation of it as a college student.  Interval training leads where traditional 'steady-state' programs fail most people.  You can run set distances & set paces for weeks on end, and the results will come, and just stop, because your body gets used to the same old, same old stuff.  One fault of these programs is that their origins consisted of studying what only happened during the exercise bouts themselves, and not what happened afterwards.  Their assumptions were "if 3 miles burns 300 calories, then 6 would burn 600 and burning 600 would be better to do then, since 6 miles would burn more calories."  That type of logic can only go so far, and you simply run out of time to do such workouts.  Interval workouts start being applied, and the focuses become more on what it takes to burn more fat & make better improvements in the body, by studying what happens AFTER the workout.  Studies shown that interval workouts were superior for fat loss improvements and endurance improvements, even in top level athletes in the college ranks.  This is why you see some recreational marathon runners who are 'a bit pudgy' in the middle, its because they probably run the same paces & same distances over & over, and make no physical challenging progress, in the way that interval workouts can do.

I just created a new guide, and a whole new service for this reason, to get the news out there that traditional steady-pace workouts aren't a really great solution: interval training is.  My guide & new program/service can be found through links on my website, http://speeddialcoach.com

I hope this helps you well, the guide I created is free to download, its about 20 pages and breaks it down to a simple program to follow with simple tools to use.  The direct link is: http://speeddialcoach.com/minimax.pdf

The new service is called "FiText", which are interval workouts to follow that are sent directly to your mobile phone via a monthly subscription.

Rick Karboviak