Interval training can improve running efficiency by alternating between high-intensity work and low-intensity recovery. This training method not only enhances cardiovascular capacity but also increases speed and endurance over time. By pushing the body to work hard during intervals, runners develop faster paces and improved aerobic and anaerobic systems. Additionally, interval training can lead to adaptations that increase the body's ability to utilize oxygen more effectively, translating to better overall performance during longer runs. Consequently, including intervals in a training routine can lead to significant performance improvements.