Thirty Minutes to Better Running

Courtesy of Runner's World, three different 30-minute workouts.

Workout One

• Run an easy 6-minute warmup.
• Do eight 30-second pickups with a 60-second jog after each. Run the pickups at about your 5-K race pace. After the last 60-second jog, you will have been running for 18 minutes.
• Do a 10-minute acceleration run, starting after your last 60-second jog (above). Do the first 2 minutes at half-marathon pace, then increase your pace by about 20 seconds per mile every 2 minutes. By minutes 7 and 8, you should be running close to your 5-K race pace. The last 2 minutes, you'll be going even faster, which you'll recognize by the tongue hanging from your mouth.
• Finish with a 2-minute cooldown.

Workout Two

• Jog 2 minutes.
• Run 1 mile at your half-marathon pace. Walk or jog 2 minutes.
• Run 1 mile at your 10-K race pace. Walk or jog 2 minutes.
• Run 1 mile at your 5-K race pace.

Workout Three

• Start with 5 minutes of calisthenics that include pushups, pullups, crunches, and lunges. Example: 25 to 50 pushups, 10 pullups, 25 to 50 crunches, and 10 lunges with each leg.
• Run 5 minutes very easy to warm up.
• Run 15 minutes at about your 10-K race pace.
• Finish with 5 minutes of cooldown stretching of the calf muscles, hamstrings, and quads.