Feeling like you’re racing through life but can’t seem to squeeze in a workout? For runners with packed schedules, fitting in quality training can feel challenging. Don’t worry—even with limited time, you can boost your fitness and improve your speed with these smart, efficient workouts. These quick sessions focus on intensity over duration to give you maximum results in minimal minutes.
Tempo blitz
Warm up with 3 minutes of easy running.
Run at a comfortably hard pace for 5 minutes, then slow down to an easy jog for 2 minutes. Repeat 3 times.
Cool down with 3 minutes of easy running.
The tempo blitz builds endurance and mental toughness by holding a speedy pace for short bursts. It’s a great way to work on your race pace, even when you’re short on time.
Power surge intervals
Warm up with 2-3 minutes of easy running.
Alternate between 30 seconds of sprinting and 30 seconds of recovery running. Repeat 10 times.
Cool down with 2-3 minutes of easy running.
This interval workout is perfect for giving your heart rate a quick boost and improving your speed. You’ll feel the burn in no time.
Hill sprint boost
Warm up with 2-3 minutes of easy running.
Find a hill and do 6 x 20-second uphill sprints. Walk or jog back down as recovery.
Cool down with 2-3 minutes of easy running.
Hills are a super simple way to increase strength and power without wasting time. These short bursts will get your heart racing and boost leg strength.
Slide these sessions into your training routine whenever you need to fit in a challenging workout in minimal time. Make sure to follow with an easier running day, and as always, hydrate well.
