As I’m slowly getting back into running I have had to incorporate more interval-based workouts simply because I can’t run for as long at one stretch at a time yet. The workouts I’m doing lately are below and I love them because it keeps the run interesting and I get to feel fast for a minute before I get to catch my breath. These can be done outside or on a treadmill. Warm up for 5 minutes before each by walking or slowly jogging.
5-3-2-1
Run or walk at a comfortable pace for 5 minutes, then increase your speed for a pace you can sustain for 3 minutes, bump it up a little more for 2 minutes, then reach a speed you can run at for 1 minute. Repeat as many times as your schedule allows (3-5x will get you a 30-60 minute workout).
4x4
Walk for 1 minute, jog for 1 minute, run faster for 1 minute, go nearly all out for 1 minute. Repeat 4 times then cool down for a quick 20 minute workout.
2 Minutes at a Time
Walk or jog slowly for 90 seconds, sprint for 30 seconds. Repeat for 10-20 minutes. This one should feel tough but the good news is it’s only 30 seconds at a time and you can be done in 20 minutes or less! I should say that I don’t do this particular workout with the jogging stroller though because it makes me nervous to go so fast with all the potholes and debris in the road- but that’s entirely up to you and your comfort level.
I prefer to just use my watch to keep time but I’m sure some of you tech-savvy readers could figure out a timer app on your phone so you don’t have to keep glancing down at your wrist. If you do know of one that’s easy, please leave me a note!