Here are some very powerful 60 minutes exercises if you want to become a really fast runner. The exercises are for advanced runners who have been running 4 hours a week for at least 4 months: (1) Hill Runs: run steady pace for 10 minutes to warm up, run up a hill (5-8 degrees incline) 8 times during 3 minutes close to your threshold (160-170 heart beates (HB)/minute) and slowly run down the hill again between each intervall, run 10 minutes steady pace to cool down, stretch your legs. (2) Playful Runs: run steady pace 10 minutes, run 1-3-6-9-6-3-1 minutes at maximum speed, between each of the intervals (1-2-...) run 2 minutes at a very low pace to get down your HB, run 10 minutes steady pace to cool down, stretch your legs. (3) Speed Runs: warm up for 10 minutes, run 40 minutes close to your maximum speed, cool down for 10 minutes, stretch your legs.