PUBLISHED 11/07/2005
This training week offers the perfect mix of conditioning in just three 30-minute runs.
1) Out and Back. The plan is to run out for 16 minutes, then try to run back in 14 minutes. Jog for the first five minutes, do a faster jog for five minutes, then run at a hard-effort pace until you turn around. On the way back, jog for four minutes, then gradually pick up the pace.
2) Hills. Jog for seven to eight minutes as a warmup, and same for cooldown. Spend the middle 15 minutes running up and coasting down a moderate hill. Start your hill climbs easy, then push up the incline a little faster until you're running a hard-effort pace.
3) Chase. Run with a friend who is slightly faster than you. After a 10-minute warmup, pick up the pace as you alternate the lead for two- to three-minute segments with one-minute jogs between. Try to stay with your friend when he or she leads.
