Why run in intervals rather than either slow, medium speed, or fast during your daily jog? Interval training, which alternates between slow, medium, and fast, surprises your body by constantly changing the pace. This makes your body work harder in the same amount of time as your usual run.
Additionally, but constantly keeping yourself moving your metabolism will be up higher and more consistently.
This running routine will improve your endurance, blast calories and keep you from getting bored. Designed for beginners but can be modified for advanced runners.