This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking
times. Once or twice a week, you can also do five minutes of single-leg hops, two-legged bounding, and high-knee skipping, all on a soft surface such as grass or packed earth.Plan Six – Run longer tempo runsWe admire runners who refuse to give up
