of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you

:Press-upsSquatsChin-ups/Lat pull-downSwiss-ball plank800m run at 85 per cent effort   Dumbbell pressLungesSeated rowsBack extensions400m run at 90 per cent effort(Perform each conditioning exercise for 30 seconds and rest for 30 seconds). Complete three circuits of this and finish