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Interval-training is one of the best ways I know to get the quickest results.  However just know that it can be one of the most physically challenging workouts I’ve been through.  Make sure you are in peak physical condition prior to engaging in any type of interval training and as always, get your doctor’s approval.  Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

This training technique is often practiced by long distance runners (800 meters and above) although some sprinters are known to train using this technique as well.

Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a “ladder” workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.

According to Paul Robbins, author of Personal Training on the Net:

Overloading is necessary if your goal is to bring positive physical changes to your cardiovascular system.  The body must be presented with a workload that challenges its current fitness state.  This workload will cause fatigue, and with proper recovery, will eventually yield cardiovascular improvements.  If the workloads are the right magnitude - slightly more than the body is currently used to then adaptation occurs.  It is important to note that the overload happens during the exercise while the adaptations occurs during recovery which makes recovery a vital part of your program.

Robbins goes on to say that the most important benefit of interval training is an increase in your metabolism.  Studies have shown that interval training raises your metabolism after a workout, and keeps it up longer than any other steady state workout.  Steady State exercise refers to any exercise that stays at the same workload for a long period of time.11

Over-Training
Body fatigue and loss of sleep are two signs of over-training.  Measuring your recovery heart rate can also give you insight into this problem.  If your recovery heart rate is not dropping as fast as it normally does, it could be a sign that you need to rest.  Take time out and evaluate your workouts: are you getting sufficient amounts of sleep, how is your nutrition, are you getting enough water?  Burning out is your body’s way of saying it is time to slow down and rest, listen to your body.