Inspiration for some nice interval sessions from former middle distance runner Ingvill Måkestad Bovim 
Session for beginners
20 x 1 min with 30 sec break. Start slowly enough and increase the pace for every 5th interval.
Session for exerciser
5-5-4-4-3-3-2-2-1-1 min at about your half marathon pace, a little faster at the end. Pause 1 min leisurely jog.
Session for super exerciser
10 x 1000m with 1 min break. At the mill it can be fun / easy to run 10 × 1000 m starting every 5 minutes! If you run the first ones at 4.00, you will then have a 1 min break, but if you run a little faster eventually, you will be rewarded with a longer break. One of my favorite sessions.
Nice sessions to work on!
And remember to sign up for this year's BMW Oslo Marathon!
