
Have a plan
Take your casual jog to another level. Use this four-week plan to help satisfy your need for speed. Aim to run four times a week – any more and you risk burnout, any less and you won't speed up enough.
Week 1
20 to 30 minute fast walk and slow run
30 minute hill walk and slow run
20 to 30 minute fast walk and slow run
30 minute slow run
Week 2
35 minute hill walk and slow run
25 to 35 minute slow run
30 minute speed interval run (1minute sprint alternated with 1 minute jog)
30 minute moderate run
Week 3
35 minute hill run (slow)
30 to 40 minute moderate run
35 minute speed interval run (1minute sprint alternated with 1minute jog)
35 minute moderate run and fast run
Week 4
35 minute hill run (moderate)
40 minute moderate run and fast run
40 minute speed interval fun (90 second sprint alternated with 1minute jog)
40 minute fast run