Running a 5K, 10K or a half-marathon? Here are the three workouts you need

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Designed by coach Jeff Gaudette, this three-days-a-week program is totally doable.

Here's the deal: Run three days a week, get fit fast. One of each of the below runs per week. That's it. On non-running days, rest or cross train. Make sure not to do any of these workouts back-to-back; it could lead to injury. And don't you want to be on your A-game come race day?

Tempo Run

What 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.

Long Run

What 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.

Speed Run

What 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.

Now ready, set, run!

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