Maximise your joy of running
Research suggests that you may enjoy running more if you get through the tough part early.
Walk for 10 minutes to warm up. Then, run for five minutes (or as long as you can without stopping) and walk for one minute. Decrease the running interval by one minute each time – so if you start at five minutes, you’re running for four, three, two, and then one minute, with one-minute walk breaks in between. End with a five- to 10-minute walk to cool down.
Warm up with 10 minutes of jogging, then run the following repeats with one-minute jogging recoveries: 1600 m, 1200 m, 1000 m, 800 m, 400 m. Cool down for five to 10 minutes. If you haven’t done speed work lately, keep all reps at about 10K pace (where you could speak a few words, but not full sentences); if you’re more advanced, start there and gradually speed up, ending closer to your 1600m, or mile, race pace.
After a 10-minute warmup, run at a tempo pace – one you could sustain for only about an hour – for three to six kilometres (or a distance slightly shorter than the longest you’ve run that pace earlier in training). Finish the last part of the hard effort on a slight downhill so maintaining the pace seems less difficult.