lunchtime running

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