Beginners: DAY OFF.
Intermediates: New Intervals 4x400. Run 400 meters (about 1/4 of a mile) as fast as you can. Jog for 2 minutes. Repeat until you have completed the 4 reps.
Advanced:2x1200 meters; 2x800 meters. Run 1200 meters (nearly 3/4 of a mile as quickly as you can), walk 600 meters, then repeat. Run 800 meters as fast as you can. Walk for 400 meters, then repeat.
|Courtesy Primal Britain|