Out and back run

If you want to get fitter, you need to work progressively harder to literally force your body to improve. This means that sometimes, an element of competition can be very useful – even if your main opposition is yourself. This simple but effective was once the main form of fitness testing in the British armed forces and is still a fantastically effective workout that includes a built in warm up.

Measure out a preferably flat 1.5 mile (2.4km) course using your car, bike or GPS. Make careful note of the start and finish positions. Set off at a very comfortable pace and run the first 1.5 miles. Think of this as your easy warm up. When you get to the end of the first 1.5 miles, take a few minutes to stretch, drink some water and get yourself ready for the second part of the workout. Next, run the same course (but in reverse) as fast as you can. Pace yourself to ensure you actually finish but try to give it your all. On completion, make a note of your return time and try to beat it next time.

Feel free to adjust the distances to reflect your current fitness levels but make sure that you do your best to run the second leg as fast as possible.