An example of an interval looks like this:

5 minutes very easy warm up, stretch, 5minutes at a faster pace, 5
minutes easy, 5 minutes at a faster pace, 5minutes cool down. You should
aim to run your faster 5minute intervals at a pace that you can hold a
conversation in between breaths and the second interval should feel the
same effort as the first.

You should be going at a pace that allows you to continue jogging slowly
in between the faster intervals and not have to stop to catch your breath.

You don't want to go hard out and end up with sore legs, You just want
to let  your body know what its like to run at a faster pace so that when
you get used to these sessions and back to your easy pace it feels even
easier.

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