Running News Daily

Three fast and furious workouts to do anytime, anyplace

These simple sessions will eliminate your excuses and help you keep your training on track, no matter where life takes you.

No track? No problem. Whether you’re facing a jam-packed work schedule, are on a business trip or simply don’t feel like logging long training hours, these three running sessions are your new go-tos. Put these in your pocket and pull them out anytime, anywhere.

1.- Fit-it-in fitness

Need something that packs a punch, but won’t put you out hours of training?

Warm up with 5 minutes of easy running.

Run 7-10 repeats of 1 minute fast, 1 minute medium-hard. Think 5K effort on the hard sections, with the recovery minutes just slightly faster than your easy pace.

Cool down with 5 minutes of easy running.

2.-The tempo trot

Alternate between tempo pace (a “comfortably hard” pace—this boosts your anaerobic threshold, so your body adapts to performing comfortably at a higher intensity) and easy pace to keep things interesting here.

Warm up with 10 minutes of easy running.

Run 3 minutes at a comfortably hard pace followed by 2 minutes at an easy pace; repeat for 25 minutes.

Cool down with 5-10 minutes of easy running.

3.- Fix-it-and-forget-it fun

These focused intervals will boost mental strength and resilience, while improving your ability to kick it up a notch on tired legs.

Warm up with 5-10 minutes of easy running.

Run 5-10 x 3 minutes at 10K effort, with 1 minute of easy recovery. Focus on staying consistent throughout all intervals.

Cool down with 5-10 minutes of easy running.

Tackle these workouts on any surface, and feel free to increase or decrease the number of intervals, depending on your ability. Remember to follow a harder training day with a rest day or an easy running day.