Great Running Workout Explained in detail. Excellent for limited time and/or increasing speed!  
 
http://thepowerof4-paula.blogspot.com/2012/03/smart-exercise-rx-workout-less-for .html
 
Smart Exercise Rx – Workout Less & Burn More Fat
 
Do you want to decrease your body fat, preserve and increase lean muscle mass, and raise human growth hormone? Who doesn’t!
 
In order to do so, your workouts must be smart and effective. All too often, men and women alike, resort to long, slow distance (LSD), steady state cardio as their preferred exercise of choice.
 
In my book, The Power of 4, I have an entire Chapter explaining why LSD is not the best exercise of choice if, number one you’re limited on time, and number two if your goal is losing body fat and getting lean. LSD exercise done excessively, or as your only mode of activity can increase inflammation, elevate cortisol, create excess belly fat, cause hormonal imbalances, accelerate aging, and increase your risk of heart damage.
 
LSD activity such as jogging involves the aerobic energy system (type I muscle fibers) only, and neglects the anaerobic energy system (type IIA and IIB muscle fibers).
 
When you use type IIA and type IIB muscle fibers, high amounts of exercise-induced GH is released.
 
If your goal is to change your body composition, spend a minimal amount of time on an exercise program, and keep inflammation at bay, the exercise prescription of choice to achieve these results is a well-designed resistance training program and true interval training, not LSD exercise.
 
A 1994 study in the journal, Metabolism, monitored two groups of people with the purpose of seeing how different exercise programs would affect metabolism and body fat. One group did steady state aerobic training for 20 weeks; the other group did interval training for 15 weeks. Although results showed that the aerobic group burned 48% more calories vs. the interval group, aside from the calories, the interval group had 9 times greater subcutaneous (fat under the skin) fat loss!
 
As we age, lean muscle shrinks. This means that our ability to lose body fat declines as well. Muscle is our metabolically active, fat-burning tissue. In order to increase the thermic effect for permanent fat loss to happen through exercise, you must increase your muscle mass.
 
Reduce your body fat, raise human growth hormone, and increase muscle in just eight weeks with this Smart Workout.
 
Pre-Workout Nutrition 40-60 minutes before your workout, consume 30-40 grams of protein and 10 grams of BCAA powder
 
Dynamic Warm up 3-5 minutes specific for sprinting – Leg swings (front and side), lunge walk with rotation, hip circles, side lunges, alternate iron cross, butt kicks, 60% build up sprint
 
The Workout  Choose your preferred method – cycling, sprinting, stairs. My favorite is sprinting at the local high school track. If you’ve been sedentary for years and just starting out, power walking can be an option. The exercise must involve large muscle groups - the legs.
 
Duration and Intensity  30 seconds all out effort / intensity (i.e. sprint), followed by 90 seconds recovery (i.e. walking).
 
Sets  8  total sets @ 30 seconds work followed by 90 seconds active rest. If you think you can do more than 8 sets, you are not doing them with all out effort! Basically, you’re slackin!
 
Frequency  3 times per week maximum on non-consecutive days
 
Cool Down  Static Stretching or Self-myofascial Release using the Foam Roller
 
Post Workout Nutrition  No workout is complete without post-exercise nutrition. Enhance the benefits of growth hormone after your workout by consuming a minimum of 25 grams of protein. Consuming refined and processed sugary drinks will diminish growth hormone.
 
My recommended and favorite post workout nutrition consists of:
 
* 35 grams protein powder      * 1 scoop Greens powder
* 10 grams BCAA powder      * 12-16 ounces coconut water
* 10 grams L-glutamine Powder      * Ice
What Works About This Program?  Exercise induced growth hormone circulates in the body for up to 2 hours afterwards. In just 8 weeks, at a frequency of only 3 times per week, you can expect these profound changes:
 
Increases in:            Decreases in
* Human Growth Hormone      * Metabolism      * Body Fat
* Cardiovascular Health      * Fat Burning      * Adipose Fat
* Muscle Strength and Growth      * Oxygen Utilization      * Inflammation
* Tissue Repair      * Calcium Retention      * Cortisol and Insulin
* HDL Cholesterol      * Mineralization of Bone      * Triglycerides & LDL Cholesterol
Enhance your fat burning, muscle building benefits by consuming at least 25 grams of protein following your workout.
 
This program is motivating. A great addition to your strength training programs such as my online exercise and weight loss program. You’ll experience increased levels of energy and greater fat loss, plus so much more!    
 
 
 
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http://thepowerof4-paula.blogspot.com/2011/01/marathon-training-tips.html
 
Paula Owens, M.S., is the author of The Power of 4 - Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. Paula is a nutritionist, multi-certified personal trainer, strength coach, weight loss expert and holistic health practitioner. Paula comes with over 20 years of experience helping clients globally. Men and women all over the world have changed their bodies with Paula’s online Exercise and Weight Loss Program. More at www.PaulaOwens.com