Over a period of time, interval training increases how fast you can run by forcing you to use muscles at a higher capacity. Begin running at a steady pace. Increase your speed for a particular interval. You can use distance markers on a track or a timer if you're running through a neighborhood. Keep the increases short, at about 20 seconds or so. Once you are at your top speed, slow back down. Repeat as you're able, increasing the number per workout over time. Similar to strides, you increase your speed for short bursts. However, instead of doing it at regular intervals, you do it as you feel moved to do so. Also, you can add in other movements, such as jumping or bounding instead of running more quickly. To try fartlek, increase your speed as you feel like it while running. Go up to your top speed, and then decrease down again. Alternatively, switch to hopping or bouncing instead. Keep these bursts at less than a minute. Like strides, fartlek can increase your overall speed by stretching your capacity in short bursts. Going uphill helps keep you in proper running form. It forces you to pick your knees and feet up and makes you use your arms to help move yourself upward. Running uphill also builds your muscles, as you're fighting against gravity. Choose a road or hill with a slight incline. You should be able to go back downhill when you are in the recovery stage of your workout. Increase your speed in short bursts. Go faster for short periods, keeping it under a minute for each interval. Use the down slope for recovery. Once you've made it up the hill, gently jog down the hill for recovery. Hill intervals can increase speed, as they improve technique, increase strength, and push your capacity to make you go faster.

Summary: Use stride interval training. For variety, try fartlek. Increase intensity with hill intervals.

In the month or so leading up to summer, plan what you are going to do. Use a notebook or even a sheet of paper to write down what you want to do. They might things that make it easy to get together and do fun things with each other. Start doing fun stuff. Select from the many options offered in the following sections.

Summary: Plan. Let your friends and/or family in on your plans. Set your plan into action.

Place the glasses on a bar or table, and measure the tequila into each glass. For a drink that isn't as strong, only use a quarter or half ounce (7.5 or 15 ml) of tequila. For a stronger drink, use a full ounce (30 ml). To make coffee tequila poppers, use a small serving glass instead of a shot glass. Add a few ice cubes before pouring in the tequila. Pour in equal parts coffee liqueur. Use equal quantities of soda based on the amount of tequila you used. Feel free to add grenadine at this point if you aren't making coffee tequila poppers. Popular lemon-lime sodas include Sprite, 7-Up, Sierra Mist, and Blue Sky. To make a coffee tequila popper, fill the rest of the glass with lemon-lime soda. You can either slam the drinks to make them fizzy before serving them, or you can serve them now and let the guests slam their own drinks. To make the tequila poppers and coffee tequila poppers fizz: Cover the top of the glass with your hand, a coaster, or a napkin. Carefully slam the bottom of the glass down on the top of a table or the bar. The impact will activate the carbonation in the soda. Serve and drink the tequila popper while it's still fizzy and foaming.

Summary: Set up your shot glasses. Add the soda. Serve the drinks.

Many cruises have strict dress codes that require you to wear certain things to get into restaurants, clubs, and other popular spots on the ship. Call the cruise line or visit their website to find out if they have a dress code before you start packing your bags. Even if there's no dress code on your cruise, take a look at other cruise line's dress codes to get an idea of what kind of clothes you should pack. Bring shorts, summer dresses, t-shirts, and sandals if you're going on a warm-weather cruise. Pack comfortable sweaters, khakis, jeans, and sneakers if the weather will be cold. Opt for loose-fitting, comfortable clothes that you'll enjoy lounging in. Pack workout shorts, tank tops, and t-shirts. You should also bring a pair or running shoes and extra socks to work out in. If you know you're going to be swimming a lot, bring multiple bathing suits with you. That way if one of your bathing suits is wet, you'll have a dry one to change into. Bring comfortable shoes like sneakers, sandals, and flip flops for when you're relaxing during the day. Pack at least 1 pair of nicer shoes, like dress shoes, flats, or high heels, for evenings when you want to dress up. Some cruises have formal nights where everyone dresses up. You may also be required to wear formal attire to enter the nicer restaurants on the ship. If you know you'll only be dressing up once or twice, one formal outfit should be enough. Pack a formal dress or suit. If the dress code is black tie or there's going to be a black-tie event, pack a floor-length dress or a tuxedo.
Summary: Find out if there's a dress code. Pack casual clothes for when you're relaxing. Bring work-out clothes if you'll be using the gym. Pack a bathing suit for the pool. Pack multiple pairs of shoes. Bring along a few formal outfits.