From the August 2004 issue of Runner's World
Shaking up your routine doesn't have to take over your life. In fact, you can accomplish change in just under an hour every day using these two weeks of varied training from California-based running coach Dorette Sommer (eastpeaksports.com).
Week One
Day 1
Core exercises (lunges, squats, crunches, pushups, and so on). Total: 20 minutes
Day 2
Off-track speedwork: 5 x 4 minutes at moderate pace with 2-minute recovery jogs; plus, 10-minute warmup and cooldown. Total: 50 minutes
Day 3
Indoor or outdoor cycling, easy effort, rolling hills. Total: 50 minutes
Day 4
Hill repeats, 30 minutes (2-minute climbs, jog down); plus, 10-minute warmup and cooldown. Total: 50 minutes
Day 5
Gym workout (core and upper body exercises). Total: 30 minutes
Day 6
Long run, easy to moderate pace. Total: 60-plus minutes
Day 7
Brisk walk or bike ride. Total: 60 minutes
Week Two
Day 1
Core exercises (lunges, squats, crunches, pushups, and so on). Total: 20 minutes
Day 2
Track workout, increasingly faster on straights, easy on curves (35 minutes);plus, 10-minute warmup and cooldown. Total: 55 minutes
Day 3
Trail run, easy pace, rolling. Total: 45 minutes
Day 4
Tempo run, moderately hard pace (30 minutes); plus, 10-minute warmup and cooldown. Total: 50 minutes
Day 5
Pool run, moderate effort (35 minutes); gym workout (20 minutes). Total: 55 minutes
Day 6
Long run, easy to moderate pace. Total: 60-plus minutes
Day 7
Yoga or easy swim. Total: 60 minutes
