Improve Your Running Economy

Try the 10-20-30 to improve your running economy.
Run at a very low speed for 30 seconds, then at moderate speed for 20,
then high speed for 10.
Repeat this pattern for 5 minutes then rest (walk) for 2 minutes.
Do 3 or 4 of these intervals.

A study from the University of Copenhagen determined that the 10-20-30 runners in the study had a VO2Max averaging 4% higher than those who just did long distance running, despite a reduction in training volume.
So give it a try! (after warming up, of course).

(Article from the IDEA Fitness Journal February 2013)