Áp dụng kỹ thuật tập luyện ngắt quãng. Tập ngắt quãng với thời gian đều nhau. Áp dụng kỹ thuật tập luyện ngắt quãng hình kim tự tháp. Tập ngắt quãng với thời gian không đều. Cài đặt chế độ chạy ngắt quãng trên máy tập.

Given the above summary, write a detailed text in English for it.
There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.  Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you'll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster. Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts. It adds interest to your running routine. It may seem a small thing, but boredom with your normal running routine can make it much harder to stay motivated. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.  Start with a ten to fifteen minute warm-up. Start with a rapid walk followed by a slow jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work If you are first starting out doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for one minute followed by two minutes of slow running or walking. Repeat these intervals six to eight times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time. End with a fifteen to twenty-five minute cool-down. Ease from a run to a light jog, and then gradually slow to a walk towards the end of the cool-down period. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity...