Fast In No Time Running Workout
Triathlon coach and Ironman athlete Marni Sumbal says that short workouts can be great for maximizing effort if you minimize rest. "Due to limited recovery time, this anaerobic set will help raise the lactate threshold," she says. Translation: You'll be able to run faster for longer.
Run these intervals by feel, not pace. The first few efforts will likely be very fast, and you'll slow in the final reps — but they'll still be hard. As you slow, focus on form, and hang on. This is not a beginner's workout. However, if you can comfortably run a 5K or longer, you're safe to take this on
Warm-Up: Do 5-10 minutes of jogging, then give yourself a minute or two of walking to recover before plunging into the intervals.
Workout: Run 15 x 1 minute strong efforts with 20 seconds of rest between them. The minute efforts should be really hard. On a scale of 1-10, you should be at an eight or nine. Feel free to jog or walk the recovery.
Cool Down: If possible, take 5-10 minutes of easy jogging to ensure you're properly cooled down.