Train with fartleks

Fartlek, fartlek, fartlek.  It is so fun to say and doing them makes your training more fun and more effective.  Here's the not so technical way to describe what a fartlek is . . . adding speed bursts into to your training session.  The distances you add speed and the speed are up to you.  When I do them I  warm up for about 1/2 mile, then sprint for about 1/4 mile and then I slow down to a steady speed for the same distance as the fast run and alternate between street signs in the sub - fast, comfortable, fast, comfortable to complete 5k.

This type of training is not only great to build speed and endurance it also is the perfect aerobic activity for weight loss.   If you are not a runner you can still apply the same technique to walking.  Walk faster in the sprint intervals and then walk slower (but not too slow still push yourself) in between.  You will burn more calories during your workout and continue to burn them longer after your workout.