Running workouts come in all shapes, sizes and lengths, but for Sean Wade, Olympic marathoner and co-founder of the Houston- based training program Kenyan Way, three matter the most for beginners who searching for improvement. "Once a beginning runner has established a solid base of easy running for a few months, it's time to include workouts that will add variety to training," said Wade. "I'd recommend adding one longer run, an interval workout and a tempo run."

But Wade is quick to point out that his "top three" list shouldn't be accomplished in a single week. Allow for easy or rest days between hard workouts to let your body recover.

The week's "longer run" might mean logging four miles, instead of the usual three.

An interval workout, which doesn't have to be done on the track, is meant to get the legs moving quicker. Simply use landmarks, such as a building or telephone pole, during a run and pick up the pace until you reach the milestone.

A typical beginner's tempo run might include a faster-paced two- mile run, with an easy half-mile warm-up and cool-down.

This approach will not only add variety, it will make you a stronger runner.

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