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Here’s the scoop: Every runner can benefit from interval training, no matter the race distance you have on your calendar. That’s because interval training improves both aerobic and anaerobic endurance, improves your running economy, and increases VO2 max.
If you feel like you’ve maxed out your go-to interval workouts and want to change things up, then let us introduce you to a 30 minute workout you can do anywhere.
Not every interval run needs to be based on time or distance. This workout was designed to put a little more fun into the typical speed session, while also keeping your brain engaged and focused on your surroundings. What makes it fun is the unpredictability; you never know what is going to come next. In this workout, the effort of your run changes depending on who or what you happen to pass. And if the options we’ve outlined below don’t work for your typical running route–like a rural road without another soul in sight–you can customize the parameters to what you are likely to pass on the run. The possibilities are endless!
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30 Minute Speed Interval Workout
Start with a five minute warm up by running easy. Incorporate some drills and strides, too, if you’re so inclined.
For the workout portion, you are going to assign an effort to three things you might pass on the run. For example: A dog, a person pushing a stroller, and a cyclist. Whenever you pass by a dog you’ll run at a hard effort; think an 8 out of 10. Whenever you pass by someone pushing a stroller you’ll dial down the effort to medium; think a 5 or 6 out of 10. Keep an eye out for cyclists because that’s your cue for an easy run break–more of a 2 or 3 out of 10. Again, you can change these effort cues to what you are likely to see on your route. Play this interval game for 20 minutes before winding down into a five minute cool down.
This workout will also test your mental toughness as you wonder if you can hold onto that pre-determined effort for an unknown amount of time. What mantras will you tell yourself to get yourself to the next marker?