Hitting the Pavement
Choose a safe place to run. A good path is clean, away from traffic and is well lit if you're running after dark.
Attach a heart monitor if you have one and choose to monitor your heart rate. Follow the manufacturer's guidelines for calibrating your monitor.
Begin warming up. Choose a less strenuous pace to get your body started. Five to 10 minutes is a good warm up time length.
Run at a faster pace. Choose a pace that pushes your body to the limit without leaving you exhausted after just a few minutes. Continue this pace for one minute.
Slow your pace to about half your previous effort. Move at this pace for about one minute. You should be comfortable at this pace and be able to continue for a while. If you're just starting out, extend this pace for two to three minutes to work up to the belly fat-burning pace of one to one.
Increase to your faster pace again. Push to your maximum effort. Continue at this harder pace for one minute.
Continue alternating your pace for about twenty minutes --- short bursts combined with a manageable pace.