With the best will in the world, finding time to run can be nigh on impossible. Unless, that is, you get smart with your training.
Most people get at least a 30-minute lunch break, which is plenty of time to get a lung-busting, speed-boosting session in – and be back in plenty of time to drown in that sea of emails. Head to your nearest patch of green, towpath, or easy-to-navigate streets, and be prepared to put the effort in for the next 20 minutes – when time is short, quality is of the essence.
The session
- Complete one round of this warm-up routine
- 5min tempo run
– This should feel ‘comfortably hard’, or a 7/10 on the effort scale. Really focus on your technique – high cadence, upright posture, upper body relaxed – and maintain a steady rate of breathing - Take a 45sec walking break
– Catch your breath and shake out the lactic acid - 5 x 90secs (45sec recovery)
– Ramp up the intensity here. Each 90sec effort should be at a controlled, but fast pace (8-9/10 on the effort scale), and you should be thankful for the 45sec rest once it comes around - Lightly jog for 2mins, before heading back to the office with a smug grin on your face
Total running time = 11mins 50secs
