I remember always loved run, but threw for a long time, renewed as three months. And what I can tell, endurance not only in the hall, but also in everyday life increased, but of course it is possible better. To run of 4 km in 25-27 minutes, I dream 9 km for an hour, it is real to the girl? I admire people who from morning to the night standing and still later go to night club to dance. It is endurance level! Well so about run. I tried run both interval, and monotonous! From interval my organism went mad a little, in respect of shift of a cycle. Even from rigid diets it was not. But besides from it endurance grew for monotonous run, after an interval run like clockwork. On combustion of fat, on my observations, my organism is influenced better by monotonous morning. As for my short interval organism does not manage to realize probably that occurred, not run, but a power training turns out. I watched competitions of runners. Also notice, runners on short distances, much massivny those who run on long. Therefore choose that is necessary for you more:
1) to run an interval quickly minutes 15-20 not to lose a muscle and to remain in a tone.
2) if you have already many muscles and it is necessary to be dried and decrease in general in volumes - monotonous run.
And ideally to alternate.
The program I use Runtastic, be added, there some groups it is possible to create, compete)
It would be very desirable to learn to what run you give preference and what your records?)