Interval running is effective for improving speed and endurance, as it alternates between high-intensity sprints and periods of active recovery. This method maximizes cardiovascular efficiency while enhancing muscle adaptation. By exposing the body to varied intensity, interval training stimulates anaerobic capacity and increases overall stamina. It also helps in burning more calories in less time compared to steady-state running. Interval training keeps workouts engaging and can lead to better performance metrics, including faster race times and overall improved running economy.