Improving time through Intervals

Q: I am 5'2" and weigh about 122. I ran a 5k yesterday in 29:10, although I have run the same distance on my own in just over 27 minutes. I really want to improve my time. I'm thinking I need to lose about five pounds to do that, but I'm not sure how. I eat pretty well most of the time (except for too much candy.) I also want to know what else I could do fitness-wise. When I am running a race I feel like I could do it a lot faster, but I'm weak at times.

A:  Lose the candy and don't worry about the five pounds. Without the candy (sugar indirectly contributes to storing fat) those five pounds will just disappear. Now for your running, start doing some interval training. While you are on a training run, periodically sprint for a short distance, then resume jogging for a bit and then sprint again, then resume jogging again, etc. It will make you stronger and will get your body used to running at a faster pace. You will break all personal records. I promise! Keep me posted.

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