Ever wonder how some people run so fast? Ok, ok, some have more so-called fast twitch muscles. Whether you’ve got more fast twitch, slow twitch, low or no twitch muscles, this workout WILL improve your speed which I call the “base pace”. Three miles of interval training will take up to 60 minutes depending on the fitness level.; first mile just jog, second mile is broken down into quarters and the last mile is broken down into eighths. It will also improve your cardio and endurance. Your leg power will increase significantly on this workout. I do not recommend this one more than once per week and no long runs the next day or the day before.

No, I don’t mean bike in the sand! What you’ll do here is bike, stop, work a body part, bike, stop, work a body part which will include some short distance running drills as well. We can make a real game out of this one by timing it and including a minimum number of stops for workouts.