Training Plans for Busy People

Life can get pretty hectic, but that doesn’t mean your fitness has to suffer. As long as you run 10 to 15 minutes every other day, you won’t lose your basic conditioning. And with just a little extra effort, and one of our three-day training plans, you can also maintain your speed and strength.
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So here are the two plans for ultra-busy people trying to fit some running into their hectic schedules. Just remember, no matter which plan you choose, walk for two or three minutes before and after each workout.

Keep the Habit

Tuesday Run slowly for five minutes and walk for a minute. Then run a little faster than regular training pace for five minutes and walk another minute. Jog slowly for five minutes to finish the workout.

Thursday Run in one direction for five to seven minutes a bit slower than you usually run. Take a one- to two-minute walk break and pick up the pace a little as you return.

Saturday Try a longer run by running in one direction for 10 to 15 minutes at a comfortable pace, inserting as many walk breaks as you wish. Turn around and slow down a bit to enjoy the sights on the return trip.

Safeguard Speed and Strength

Tuesday for strength First complete the Tuesday workout in Plan A. Then find a moderate hill. Start up it with a few easy steps, then gradually increase to what feels like 5-K race pace for 30 seconds. Turn around and walk down the hill. Repeat four or five times. If you’re at the beach, you can do the same speedy segments in the softer sand for increased resistance.

Thursday for speed Run five to seven minutes a bit slower than you usually run. Then do a set of pick-ups: Increase your pace for 60 seconds, decelerate to an easy pace for 60 seconds, then do another 60-second acceleration. Walk for two minutes after the set. Repeat four to six times.

Saturday for endurance Extend the distance in the Saturday workout from Plan A by running a ‘triangle’ course. Run in one direction for 10 to 15 minutes. Turn right (or left) for another 15 minutes, then weave your way back to the start. Run slowly, and insert as many walk breaks as you want.