Three Day Fitness Plan

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.	Easy,conversational
Notes	Jog 400m in between each interval.	Jog down the hillfor recovery.	Add an additional 1 500m every other week or so.

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