If you are like most people, running for miles or hours (also called steady pace running) is not an enjoyable experience. There are some exceptions here, of course, but let's face it, running is hard, uncomfortable and often times we just don't feel like doing it. So we don't.
Here is a quick and easy to follow workout to do on your own. Is it easy? Nope. We said "easy to follow". It will challenge both "run-lovers" and "run-haters". And power walkers can follow too. It doesn't require any equipment, the timer is in your head. And it can be done in as little as 8-10 min or you can make a 30-40 min workout out of it depending on how many rounds you want or have time to complete.
So what is the workout you ask?
It is a RUN!
But an interval run. Short burst of sprints (or faster tempo walk) followed by short breaks. And again and again. Details:
Set 1: 10s ON / 10s OFF x6
Set 2: 20s ON / 10s OFF x4
Set 3: 30s ON / 15s OFF x3
Set 4: 45s ON / 20s OFF x2
Set 5: 60s ON / XXs OFF x1
Do 3-5 rounds of the above
ON - sprint
OFF - rest
s - seconds
XX - you decide how much time you need to recover between rounds
When you are done with each SET, add additional 5 seconds of rest before moving on to the next SET (with a longer interval). You will need the extra time to recover. E.g. Between the 30sec and 45sec interval, give yourself an additional 5 sec of rest (not 15 but 20s) before you sprint again. If you find you need more time between the sets to recover, go for it but track how much more time you need to rest and don't extend it too much. The goal is not to fully recover but recover enough to go fast again.
When running, if you forget how many seconds ON or OFF or how many times to repeat them, DO NOT STOP TO CHECK. Just do what you THINK was the number. When done with the 1st round THEN check and do another round with the correct interval lengths. Don't over think it.
YOU DON'T NEED A TIMERTO DO IT. Just count in your head 1-1000, 2-1000...
If you really push yourself and go fast, you will be out of breath by the end of it (or even half way through).
Have fun with it, LBBCfam! And let us know in the comments below or on Facebook if you did it. Photos of yourself running most welcome!