Beginners: DAY OFF.
Intermediates: Speed intervals--3x800 meters; 3x400 meters. Run 800 meters (nearly 1/2 mile) as fast as you can. Walk for 90 seconds and then repeat two more times. Next, run 400 meters as fast as you can. Walk for 60 and then repeat two more times.
Advanced: Hill repeats x 10. Find a hill that takes about 60 seconds to run up quickly. Run up as quickly as possible, and then jog down. Repeat for 9 more times.
|Courtesy Shape Magazine|