BUILD STRENGTHFind a nearby hill. After a five-minute jog, run up the incline. At the top, walk for 30 to 60 seconds, then run back down. Walk for one to two minutes. Repeat the sequence two to three times. Do the workout once a week, adding an additional one to two repeats.
BUILD SPEEDGo to a local track or jogging trail with distance markers. Jog for five minutes. Run at an easy pace for half a lap (or one-eighth of a mile). Note how long it took to run the half-lap. Walk the remainder of the lap. Continue walking for two minutes. Repeat the sequence two to four times, each time aiming to complete the run portion of the lap one to two seconds faster. Do this once a week, adding segments as you feel comfortable.
BUILD ENDURANCEStringing together several 20-minute runs across a single day can boost your stamina. Identify a weekend day that's destined for a lot of "hurry up and wait." Run for 20 minutes at a pace that's three minutes per mile slower than your regular pace. Return home, spend the next 30 to 90 minutes doing work around the house, then head out for another run. Every seven to 14 days, do up to three of these segments.
BUILD WHOLE-BODY FITNESSMake up a home-gym circuit: Walk (or run) the stairs for one minute, do push-ups for 15 seconds, walk for one minute, do crunches for 30 seconds, walk for one minute, lift hand weights for 30 seconds, then walk for one minute. Repeat as time allows.
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