Repeat--running same distance and recovering fully between runs.
Example: 400m/full recovery (could be 1 minute or 5 minutes)
Interval--running for a certain length of time followed by a set "interval" of recovery. Not allowing for full recovery. The goal is to increase the length of time run at a certain pace.
Example: 2 minute run/30 seconds recovery
Intervals help your body get used to pushing when you are already tired. Then you can "steadily increase your comfortable running pace." (active.com)
25 minutes--AMT--16/18 Interval setting
- 3 miles
- 3 minutes at 10.0 mph, full recovery
- 3 minutes at 10.5 mph TABATA 20 sec. run/10 sec. rest
- walking and easy running 4.0 mph, 6.5-7.5 mph.