and interval workouts. Begin with a 20-minute run and gradually build up to 40 minutes. Then start this plan.You've got...20 minutesYou should: Run hill repeatsThe strength required to run on inclines builds calorie-hungry muscle as much as hitting the weights

Runners are a busy bunch. Too often, we push back our speed, fitness or weight-loss goals when life gets in the way. The focused workouts over the following pages are designed to make you faster, stronger and fitter - in however many minutes you can

until it feels hard. Maintain that pace for another five minutes, or go slightly faster if you can. Cool down for five minutes.You've got...30 minutesYou should: Combine an envelope run with  body-weight resistance training"Maintaining muscle mass