CARDIOAMPED-UP

THE PLYO PAYOFFPlyometric exercises like squat jumps and single-leg hops build explosive power that makes you speedier—at both short and long distances—according to studies. How? The moves strengthen muscles to make you better at pushing off the ground. Plus, they train muscles to absorb the impact of running, upping your overall endurance. Plyometrics also teach the nervous system and connective tissue to become more responsive on runs, says Andrew Kastor, the Asics team coach in Mammoth, California. Time to hop to it.

UP YOU GOJog 2 miles to warm up, then do the routine below, designed by coach Kastor. Do it once a week, adding 2 reps to the jump sets each week until you hit 12. (Just be sure to phase out plyo moves 10 days before a race for fresh legs.)

ALTERNATING LUNGE JUMP Stand with feet hip-width apart. Step left foot forward into a lunge, bending knees 90 degrees. Jump, switching legs to land in a lunge with right foot forward. Jump and switch legs again for 1 rep. Do 3 sets of 6 reps.

SINGLE-LEG JUMPStand on left leg with right foot lifted behind you. Extend arms out to sides for balance. Bend left knee, then jump as high as you can for 1 rep. Do 6 reps; repeat on opposite side for 1 set. Do 3 sets.

REVERSE RUN Run backward for 15 seconds. (Or run backward a few steps, then turn around and repeat.) Do 3 sets.

SKIPStand with feet hip-width apart. Jump forward, driving right knee to chest and left arm forward; repeat on opposite side. Continue for 15 seconds. Do 3 sets.

Focus on landing softly

each time your feet hit the ground to

reduce impact.

LONG RUNWhat it is A session that’s longer than usual, but no more than 50 percent of your weekly mileage. Throughout, you should be able to talk without gasping.

Why it works Long runs create new mitochondria—your body’s energy- producing powerhouses—while improving your mental toughness.

Try it Start with a run that’s 1 mile longer than normal. So if you’re typically running 3 milers, do a 4-mile long run.

TEMPO RUNWhat it is A session where you push it to 85 percent of your max speed. (Think 30 seconds per mile slower than your best 5K pace.)

Why it works Tempo runs strengthen your heart and lungs while building capillaries. This helps you deliver more oxygen to your muscles, so you can go faster and longer with less effort.

Try it Run half your workout’s mileage at tempo pace. So if you’re going 4 miles, the middle 2 miles should be at tempo.

SPEED RUNWhat it is A session where you alternate running fast—you can’t say more than two words—with recovery intervals.

Why it works Speed runs develop fast-twitch muscle fibers and a smoother gait, helping your legs turn over faster.

Try it Warm up for 10 minutes. Now, for half of your mileage, switch between running hard for 1 minute and jogging to recover for 1 minute. So if you’re doing 3 miles, the intervals will last for 1.5 miles.

More mileage doesn’t mean more speed on race day—the secret is logging quality runs. Try this three-run program designed by Jeff Gaudette, a coach in Cambridge, Massachusetts: Do each workout once a week. On other days, rest or cross train.

READY, SET, RUN

Pro tip: Pumping

your arms gets you up hills faster.

1HOT SEATWorks core, quads, hamstrings, glutesStand with feet hip-width apart, hands behind head, elbows wide. Sit; stand. Sit; lift and extend left leg, foot flexed (as shown). Pushing through right foot, stand, left leg raised. Sit. Now repeat double- and single-leg squat on opposite side. Continue, alternating sides, for 1 minute.

Turn any park bench into a DIY gym with this three-move, total-body strength routine. It’s fun and effective—the perfect complement to that running or cycling session. YOUR TRAINER Angela Leigh, national manager of Equinox Training Camp

YOU’LL NEED a sturdy bench (or chair at home).

DO at least 5 minutes of cardio to warm up. Complete two rounds of each move before doing the next; rest 30 seconds between sets. Go at your own pace!

GET FITTER, FASTTHE QUICKIE

CHEERLEADERWorks core, shoulders, backStart in a plank, forearms on bench. Straighten and raise right arm a few inches to right (Y position). Return to start. Return to Y, then bend elbow so palm is parallel to shoulder (as shown) for W position. Repeat Y, Y-W sequence with left arm. Continue, alternating arms, for 1 minute.

2

BUNNY HOP Works core, shouldersStart in a plank, hands shoulder-width apart on bench. Jump knees to chest and heels to butt (as shown), swiveling at hips so you land at an angle, to right. Repeat, angling to left. Continue for 1 minute, increasing your pace as you go.

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1SIDE SHUFFLE Works legs, buttStand with feet hip-width apart and squat slightly. Step right foot out, shifting weight over right leg (as shown). Keeping knees bent and chest up, quickly drag left foot through sand to right, then step right foot out again for 1 rep. Do 10 reps. Switch legs and repeat for 1 set. Do 3 sets.

Take your workout to the beach: The soft surface creates extra resistance, increasing your heart rate for an aerobic-and- strength combo. Plus, sand requires extra balance and stability that strengthens foot muscles, making you stronger on the run.YOUR TRAINER Minna Herskowitz, owner of Sandbox Fitness in Los Angeles

DO THIS two to three times a week, cycling through the entire series twice. For an extra cardio burst, repeat move 1 between moves 2 and 3.

TURBO BURNTHE QUICKIE

TABLETOP REACHWorks triceps, shoulders, core, buttSit with knees bent, feet hip-width apart, hands below shoulders, pressing into ground. With arms bent and elbows pointing behind you, lift hips into a tabletop position. Straighten arms and right leg, reaching right foot and left hand to sky, touching over center of body (as shown). Return to start. Repeat on opposite side for 1 rep. Do 10 reps.

2

SIT UP, STAND UPWorks abs, legs, buttSit with knees bent, feet together and buried up to ankles in firmly packed sand. Lie back with arms extended. Sit up, engaging abs and keeping arms next to ears (as shown). Lean forward and reach arms forward to stand up, using your legs and core—not momentum. Slowly return to start for 1 rep. Do 10 reps.

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