No track? No problem. Whether you’re facing a jam-packed work schedule, are on a business trip or simply don’t feel like logging long training hours, these three running sessions are your new go-tos. Put these in your pocket and pull them out anytime, anywhere.
Fit-it-in fitness
Need something that packs a punch, but won’t put you out hours of training?
Warm up with 5 minutes of easy running.
Run 7-10 repeats of 1 minute fast, 1 minute medium-hard. Think 5K effort on the hard sections, with the recovery minutes just slightly faster than your easy pace.
Cool down with 5 minutes of easy running.
The tempo trot
Alternate between tempo pace (a “comfortably hard” pace—this boosts your anaerobic threshold, so your body adapts to performing comfortably at a higher intensity) and easy pace to keep things interesting here.
Warm up with 10 minutes of easy running.
Run 3 minutes at a comfortably hard pace followed by 2 minutes at an easy pace; repeat for 25 minutes.
Cool down with 5-10 minutes of easy running.
Fix-it-and-forget-it fun
These focused intervals will boost mental strength and resilience, while improving your ability to kick it up a notch on tired legs.
Warm up with 5-10 minutes of easy running.
Run 5-10 x 3 minutes at 10K effort, with 1 minute of easy recovery. Focus on staying consistent throughout all intervals.
Cool down with 5-10 minutes of easy running.
Tackle these workouts on any surface, and feel free to increase or decrease the number of intervals, depending on your ability. Remember to follow a harder training day with a rest day or an easy running day.
