The cure for runner's rut: keep the miles fresh by varying the speed, distance, and intensity of your runs

Few distance runners get faster during the winter. Blame it on the weather, the treadmill, or maybe even those skin-tight spandex bodysuits.

But the truth is, regardless of the season, many runners are just complacent and naturally fall into ruts, and not just the ones on the side of the road. They plod along day after day with no real objectives and little improvement, churning out the same mileage in the same time. That's why we asked Tom Seabourne, Ph.D., exercise scientist and author of Mind, Body, and Fitness, to design a simple plan you can use on the treadmill or the road in minimum time for maximum results.

Just vary your intensity each workout, either by running a little farther at an easy pace, running a little faster for shorter distances, or combining hard and light running in the same session. The end result could be a new personal record in your next 10K--and every run after that.

Even if you never enter an organized race, follow this plan and you'll boost your fitness and energy levels to an all-time high. It'll improve your finish in the rat race, too.

THE WORKOUT

The weekly running schedule that follows is designed to challenge your body continually--helping you achieve peak performance as well as optimal fitness. You can use this plan indefinitely, since variation and progression are built into the program by having you alternate between longer and shorter distances and higher and lower intensifies. As your body becomes better conditioned, you'll be able to run faster and farther at the recommended intensity level of each workout.

Warm up before each session with a walk or run at an easy pace--what you would estimate as approximately 40% of your full effort--for about five minutes. At the end of your workout, repeat this again for a cool-down.

MONDAY

Run for 30 minutes at a pace that ranges somewhere between 65% to 75% of your full effort. Be conservative; you want to maintain the same speed for the entire distance. If you run farther in the first 15 minutes of the run than you do in the second 15 minutes, you started too fast. Each time you repeat this workout, increase your pace--and total distance--slightly.

TUESDAY

Do 4-5 intervals. Here's how: Run for 90 seconds at the fastest pace that allows you to start and finish at the same speed. Then slow to a pace that's about 40% of your full effort for 90 seconds. That counts as one interval. Add 1-2 more intervals to this workout every week, until you're up to a total of 10.

WEDNESDAY

Off. After two days of hard training, your body needs this time to recover. You may find that your muscles are sore or stiff, especially if you've never done intervals. Light activity will help relieve the soreness and speed recovery. Try riding a stationary bike for 10-15 minutes at about 40% of your full effort.

THURSDAY

Run for 20 minutes at a pace that only allows you to talk in short spurts of three or four words at a time--not full conversation. If you start to feel a burning sensation in your legs, you're going too fast. Slow down slightly. If the burn isn't alleviated in 30 seconds, continue to slow your pace a small amount at a time until it stops. This forces your body to work as hard as possible for the entire duration of the run. Increase your distance, even if it's just one-tenth of a mile, every time you do the workout.

FRIDAY

Off. You'll use this recovery day to give your body a well-deserved rest from the high-intensity workout that you performed on Thursday. It also ensures that you're fresh for the long run that follows on Saturday.

SATURDAY

Run for 40 minutes at about 65% of your full effort. Think of it as a long, easy run, but don't worry about distance. Your goal is to prepare your muscles, joints, and cardiovascular system for prolonged exercise without wearing out your body.

SUNDAY

Off. Running every day amplifies the cumulative stress to your joints, which increases your risk for injuries. By giving yourself another rest day, you'll prevent compounding the stress damage that was caused by your long Saturday run, allowing your body important healing time between workouts.

Measure Your Success

Find out how fit you really are by taking our stress-free test

Most guys try to avoid fitness tests. After all, once you've passed grade school, they usually involve radiating chest pain and a cardiologist, instead of playground bragging rights, But testing your fitness level regularly gives you a tangible number to improve on. And that's the best way to ensure that you keep getting better.

We asked Cameron McGarr, C.S.C.S., a trainer at Results-Fitness in Santa Clarita, Calif., to provide us with a three-step fitness test that, thankfully, doesn't require a prescription. Take it now, then repeat it again after four weeks of training. (Use the running plan we've provided.) It'll give you a whole new definition of the word fit.

1. TAKE THE TEST

Perform this test on a treadmill. Warm up for five minutes by walking or jogging slowly at about 30% to 40% of your full effort. Then stop the treadmill so the time and mileage screens reset. When you're ready, run as far as you can in a 12-minute time period at a 1% incline. (Increasing the treadmill elevation more closely mimics running outside.) You can also perform this test on a flat outdoor running surface, such as a 400-meter track--if you can calculate the precise mileage. (Most tracks are marked in lO0-meter increments.) Your score is the total number of miles completed.