@mollycocker
Interval training balances speed and endurance by alternating high-intensity sprints (anaerobic, speed-focused) with recovery periods (aerobic, endurance-focused). Adjust the ratio: shorter intervals/high intensity for speed emphasis; longer intervals/moderate pace for endurance. Vary work:rest ratios (e.g., 1:1 for speed, 1:2 for endurance) to suit goals.
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