Developing as a runner doesn’t have an endpoint, so continuously ramping up your workouts will allow you to continue to see improvements. Going from easy runs to interval sessions is a big step–but can lead you to close in on your performance goals. Here are three simple (and modifiable) workouts to get your foot in the door (or out the door, technically speaking).
Warmup: Warmup with a five to 10-minute easy run before the workout to ensure your muscles and joints are moving well. Don’t forget to add in drills and a few easy strides of 50 metres or 10 seconds to improve your form and turnover.
Modifications: Complete the intervals at a comfortably hard pace; you should feel like you can continue running smoothly for a longer time than the rep itself. Slow down if you are winded after the rep. If you feel good, increase the intensity of the workout by jogging the rest, instead of walking.
1. Up-and-down ladder
Working time: 22 minutes. With rest: 33 minutes. Total time (with warmup and cooldown): 53 minutes.
Set 1: 1, 2, 3, 4, 3, 2, 1 minute with 1-minute walk rest between reps.
Set rest: 2-minute walk rest between sets.
Set 2: 6 x 1 minute with 30 seconds easy between reps.
2. Short and sweet repeats
Working time: 20 minutes. With rest: 33 minutes. Total time: 53 minutes.
Set 1: 2 x 3 minutes with 1-minute walk rest between reps.
Rest: 2 minute walk.
Set 2: 8 x 1 minute with 2-minute walk rest between reps.
Rest: 2 minute walk.
Set 3: 2 x 3 minutes with 1-minute walk rest between reps.
3. Three’s the lucky number
Working time: 18 minutes. With rest: 22.5 minutes. Total time: 42.5 minutes.
Set 1: 3 x 6 minutes with a 90-second walk rest between reps.
Cooldown: After the workout, complete a five to 10-minute easy jog for cooldown; if you want to extend your mileage for the day, you can add on a few extra minutes at an easy pace.