Buddy-up with a slower or faster runner

Running with a partner can improve your training and add a social benefit to your running. But don't give up the idea if you haven't found a buddy with similar training habits, mileage, or pace. If you have a faster (or slower) spouse or friend, a little creativity can help you run together. Here are some ideas for working out with a runner of different ability or training. (If you're the slower runner, don't let it intimidate you. You will benefit from the challenge.)

* A speed day for the slower-paced runner may be an easy day for the faster runner.

* One runner's long run can serve as a regular training run for another runner.

* Warm up together, then the faster runner can run a fast loop out and back to his buddy, then run his recovery interval with him, repeating for faster repetitions, then cool down together.

* If you're logging in longer runs, run a circuit that can "drop off" the lower mileage runner at home (or the car).

* Track sessions work well for partners with different abilities since they are based on a loop. More experienced runners can run more repetitions or longer intervals.

* Hills can work, too.

The faster runner can start at a lower point on the hill, then jog down together.