You can stay in shape through the holidays by running just three days a week for six weeks.
Perform each workout on any day of the week, in any order, with a rest day between each.
|Day 1: Speed||Day 2: Hills||Day 3: Endurance|
|Workout||4 x 800m||4 x 400m hill intervals||8km (or 50 minutes)|
|Pace||First interval at 5-K race pace plus 10 seconds. Gradually increase speed until you’re running 5-K race pace in the final 800.||Start at an easy effort to get a feeling for the hill. Progress until you’re ata medium-hard effort
by the final repeat.
|Notes||Jog 400m in between each interval.||Jog down the hillfor recovery.||Add an additional 1 500m every other week or so.|