. Compare your heart rate from your normal runs to your shorter run. If you’re running faster, your heart rate should be higher.The next thing to do is to break your short run down into even shorter runs, or intervals, with a rest between each interval

of my daily commute? Can I replace interval sessions, hill work and long runs on my way to the office?A The first – obvious – thing to remember is that bike miles and running miles aren’t equivalent. If you were to run at, say, eight miles an hour, you

be in the region of one to two minutes; successive drop jumps should be separated by intervals of at least 15-30 seconds – or even longer for very intense multiple hop and jump routines. These recovery intervals will allow the stretch reflex mechanism to return

. Their findings were published in 2004 in a paper titled "Effects of High-Intensity Training on Performance and Physiology of Endurance Athletes." The clear winner among workouts: "maximal" interval training. It produced the most and biggest performance

-hour bike ride after work may seem daunting. However, an interval session of less than an hour can provide the same physiological benefit and can even be more fun to perform.Quality, not quantityWe know from sports science that it is possible to trade

. Their findings were published in 2004 in a paper titled "Effects of High-Intensity Training on Performance and Physiology of Endurance Athletes." The clear winner among workouts: "maximal" interval training. It produced the most and biggest performance

?Chronograph and interval timer You should at least be able to time the total length of your run and keep a tab on individual lap times if you're interval training.Log You don't always have time to review your data straight after training so your watch should be able

, as well as over and down and the top. Check also that both legs are working equally; it’s not unusual for one to be doing more of the work.Strength 5x2mins hard / 3min spin. Short, hard  intervals, with plenty of recovery.Choose a gear that makes you work

. The instructions were clear and the functions (stopwatch, two interval timers, heart-rate zone) were easy to use. During your run, you can change to view beats per minute, the percentage of your maximum heart-rate, or calories burned. Although the time display

Whether you want to run a mile without stopping or train for London, it's best to follow a plan that capitalises on what you do best. If endurance is your thing, find a plan that focuses more on mileage and tempo runs and less on interval training