When you’re running short on time, there’s no reason to miss your run. You can get a pretty effective workout in thirty minutes. Sometimes you’re going to run short on time, and you won’t be able to get in the workout that you’d planned, but…
Here’s one I like to throw into the mix for my runners from time time time. You might like to have a go over the holiday season.
Word of warning: It can be a pretty intense session, so if you’re not used to speed work, make sure you’re conservative with your pace, and maybe start with just one set of each effort.
Warm Up:
The warm up is the same for each level of runner.
Run for 10 minutes mostly at an easy 3/10 effort on the Rating of Perceived Exertion (RPE). Towards the end of the warm up you can easy your pace up to 6/10.
Main Training Session
For Beginners – If you’re not used to speed work, start at this level
- 1 x 90 seconds @ 6/10 effort, followed by 90 seconds @ 2/10 effort
- 1 x 60 seconds @ 6/10 effort followed by 60 seconds @ 2/10 effort
- 1 x 45 seconds @ 6/10 effort followed by 45 seconds @ 2/10 effort
- 1 x 30 seconds @ 6/10 effort, followed by 30 seconds @ 2/10 effort
- 1 x 15 seconds @ 6/10 effort, followed by 15 seconds @ 2/10 effort
Finish the session with 10 minutes of easy running @ 3/10 effort
More Advanced – If you’ve been doing some speed work lately
- 2 x 90 seconds @ 7-8/10 effort, followed by 90 seconds @ 2/10 after each effort
- 2 x 60 seconds @ 7-8/10 effort followed by 60 seconds @ 2/10 after each effort
- 2 x 30 seconds @ 7-8/10 effort, followed by 30 seconds @ 2/10 after each effort
- 2 x 15 seconds @ 7-8/10 effort, followed by 15 seconds @ 2/10 after each effort
Have a light jog or walk to cool down. Don’t just jump straight into your car because you’re in a hurry!
Speed Demon – If you’ve got plenty of faster running under you belt
- 3 x 90 seconds @ 8/10 effort, followed by 90 seconds @ 2/10 after each effort
- 3 x 60 seconds @ 8/10 effort followed by 60 seconds @ 2/10 after each effort
- 3 x 30 seconds @ 8/10 effort, followed by 30 seconds @ 2/10 after each effort
- 3 x 15 seconds @ 8/10 effort, followed by 15 seconds @ 2/10 after each effort
Have a light jog or walk to cool down. Don’t just jump straight into your car because you’re in a hurry!
Don’t take off from a standing start at the rate of knots – it’s a sure way to increase your risk of injury, particularly if you’re not used to this type of training. Ease the pace up a little for the last 5 seconds of your recovery interval, until you’re at the faster pace of your effort.
Watch out for those 15 second efforts! Whilst it looks like this session gets easier as you go along, the reduced recovery can make those last efforts a real killer.
Want more from Hooked on Running?
Book a free trial at one of our interval training groups in the north of Sydney
Register for online coaching
Receive fortnightly doses of running inspiration
