These are so fun!
Research has shown our bodies adapt to a workout the second time we do it. So make the most of your time and add some variety! Never do the same workout twice in one week, or one month for that matter! The possibilities are endless. Be creative! For new workouts ideas, check back often for updates! Enjoy!
Guidelines: For each option, do a 5-10 minute warm-up and cool down at a slow to medium pace. The average total length of your workout should be about 30-45 minutes. Repeat the intervals as needed to make your time goal. If using a treadmill, be sure to set the incline at 1.0-2.0 to make it more comparable to an outdoor run, accounting for some wind resistance and road incline variation.
1. Alternating fast and slow– Pick any distance, run it at a faster pace then run it at a slower pace to recover. Repeat for desired time. For example, one of my favorites is the quarter-mile repeat. My 10K goal pace is 7:20, so I run my fast pace at a 7:00 minute mile then recover at a 7:45 pace. I repeat this for 6 miles.
2. 5K Pick-up: Sprint a 1/4 mile, walk 1/8 mile. Repeat for 3.5 miles. This is great for increasing you 5K race pace.
3. Distance Countdown: 1 mile run, 1/4 mile jog, 3/4 mile run, 1/4 mile jog, 1/2 mile run, 1/4 mile jog, 1/4 mile run, 1/4 mile jog. Repeat. Each ‘run’ should be a bit faster than the previous, since each ‘run’ is a bit shorter.
*Elliptical, bike, stair master, or incline walking can be substituted for running.
RUN = Sprint pace
JOG = medium pace
WALK = slow recovery pace