Unless you're training for a marathon, skip long, slow, distance running – sprints and intervals burn more fat and calories and build more muscle tone! AND YOU’LL SAVE SO MUCH TIME, what’s not to love? My Suggestion Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between the sprints. (Try a 30 minute run with 10 sprints throughout)
Add a few Intervals (an interval is longer than a sprint and slightly slower – think 5km race pace- you should not be able to hold a conversation while on an interval).Intervals range from 90 seconds to 6 minutes typically. One of my favorite running workouts (can be done on an elliptical too): 10 minute warm up run+2 minute interval+90 second recovery+2 minute interval+90 second recovery+90 second interval+1 minute recovery+90 second interval+1 minute recovery+30 second sprint+1 min recovery+30 second sprint+1 min recovery+5-10 minute cool down.