Beginning runners come in all shapes, sizes and pre-existing conditions, so there's no magic formula for determining exactly how much basic running is needed before you start speedwork. Most experts, though, recommend three or four months of preparation.

Fartlek, or speed play, is variable-pace running that emphasizes creativity. During a 30-minute run, choose objects to run to - telephone poles, trees, buildings, other runners, whatever. Make choices that mark off different distances, so your pickups vary in length from 15 to 90 seconds, and modify your pace to match the distance.

Even for runners who never make the transition to more sophisticated workouts, easing into speedwork will lead to more enjoyable running.

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