15-minute workouts for when you have no time

Even the most experienced, organized runners get hit by unexpected life events. While it’s always fine to miss workouts here and there when you can’t avoid it, as days of canceled training runs add up, a solid training build can easily be derailed, leaving runners discouraged as they go without their daily physical and mental boost.

Keep these quick, efficient workouts in your back pocket for busy times, since 15 minutes a day is still much better for your health, your training and your longevity than none.Quick fartlek session

Fartlek (a Swedish word meaning “speed play”) is a run with no predefined pace or intensity. Adjust your run according to how you’re feeling, while making sure to really vary your speed.

Warm up with five minutes of easy running.

Run for nine minutes, playing with pace and intensity. Try choosing something in the distance to sprint to, followed by an easy jog for several minutes to recover, and then run at a medium-hard pace for several minutes, etc.

Cool down with three minutes of easy running.

Sprint workout with increasing effort

Warm up with three minutes of easy running.

Run for 1:30 at around 70 per cent of max effort (a hard effort, but one where you can still breathe without discomfort and aren’t straining).

Pick up the pace for the next 1:30 at around 80 per cent of max effort (breathing should be slightly harder and challenging).

Sprint workout with increasing effort

Warm up with three minutes of easy running.

Run for 1:30 at around 70 per cent of max effort (a hard effort, but one where you can still breathe without discomfort and aren’t straining).

Pick up the pace for the next 1:30 at around 80 per cent of max effort (breathing should be slightly harder and challenging).

Short and not-so-sweet intervals

The 30 seconds of running in each interval should be done at a very high intensity that makes breathing feel challenging.

Warm up with five minutes of easy running.

6 x 30 seconds intense (at an effort that feels very hard without being a full-out sprint) with 30 seconds of walking to recover in between.

Cool down with five minutes of easy running.

Have a little more time? Use the cool-down minutes as recovery, and repeat the more challenging part of the workout. While these short sessions aren’t a replacement for your regular training if you have a goal race or distance in mind, they’ll tide you over until you can pick things back up.

posted Monday October 23rd
by Keeley Milne