The Pulse

I don't have time to train like I used to. What can I do?

The Pulse
The Pulse

Crank up the intensity of your workouts. When you can train only a few times a week, you'll automatically have enough recovery time. Plus, shorter, high-octane workouts can be just as effective as longer sessions for improving performance. Here's how to stay in great shape with just three sub-one-hour workouts a week.

Monday: Sustained intervals. While running, cycling, or swimming, push your aerobic and lactic thresholds with three intervals of six minutes each at the highest pace you can maintain. Keep an easy resting pace for six minutes between intervals.

Wednesday: Resistance training. In six to ten exercises using various muscle groups, lift as much weight as you can safely handle (with good form) for three sets of eight reps each.

Friday: Two-minute drills. In an aerobic activity, go all out for five two-minute intervals, with each effort separated by no more than two minutes of recovery.

Chris Carmichael is head coach at Carmichael Training Systems and former trainer to Lance Armstrong.

¬óChris Carmichael

The Speed of Bright
Matt Fitzgerald's new Brain Training for Runners (New American Library, $15) argues that your mind holds the key to increasing pace and distance and decreasing injuries. You also get conventional training tips, so you won't be let down if you find your brain has only one speed.

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