Sport and competition are tests of an athlete’s physical capacity. Physical capacity which encompasses strength, endurance, mobility and functional ability are important components of success in athletic achievements. Increasing one’s physical capability is indispensable for acquiring excellence in sports.  

Athletes adding interval training as a part of their aerobic fitness is a great way to improve one’s VO2max and hence one’s total energetic capacity.

The following is an example of a running routine used to work on improving one’s physical capacity.

1. Run 1.5 miles sprint across each street you come to
2. Run 1.5 miles and run 3/4 speed every other block
3. Jog from one telephone pole to the next. At the subsequent pole run 3/4 speed to another. Then from there sprint to the next pole. Repeat the sequence for 1.5 miles.
4. Warm-up one-half mile. Run extremely uncomfortable for 5 minutes. Jog 5-minutes, run uncomfortably for another 5 minutes, then jog 5 minutes.
5. Run 1.5 miles. Whenever you feel like it, sprint for 5-10 steps and then resume your normal pace. Do this for the entire distance.
6. Run 1.5 miles. When ready, sprint as long as you can then jog. Repeat the sequence for the entire distance.
7. Run 2 1/2 miles changing speeds