Proven Ways by Brian Lange - HTML preview

Tuesday This is your strength day, run about 5 to 7 kays Pick a hilly course to do this session on. Warm up for about one kilometer As you run up each incline increase your pace as you go. As you get to the top of the hill you should be running quite strong but not at all out pace. Jog slowly or walk down the other side. Try and do at least three hills to start out with and increase each week until you are up to nine.

Thursday Speed, five to seven kays
You need to learn to run faster and more efficiently, focus on shortening the amount of time your feet stay on the ground while running.
Warm up for 10minutes
Run for ten steps, try and pick your feet up as soon as they hit the ground and then jog for 1 minute. Then try a set of 20 steps, 25 and lastly 30, jogging a minute between each set. Repeat, and warm down for 10 minutes
Weekend Run
Distance, 12 to 15 kilometers Run slowly, this day is all about covering the distance. Take walk breaks from when you start. Don't wait until you are tired to start walking or your muscles will already be fatigued and you won't recover during the breaks.