Running at the correct levels will help you get fitter, faster.
Think of it as a scale of 1 to 10, with level 1 being stationary and level 10 an arms-pumping, full-out sprint.
Effort level 2 is an easy walk, with level 4 being pretty brisk.
A level of 5 compares with an easy jog where you can chat. This is a good recovery level to aim for after you've been running fast.
At level 6 you still breathe steadily, but by level 7 breathing is more of an effort.
At levels 8 to 9 you will be going so fast, talking is not an option. You should be aiming for level 8 during a tempo run.
The more you run, the faster you will get, so adjust your effort levels accordingly.
