Stay fit and have fun with 15 minutes (or more) a little faster
Running comfortably and consistently is great most of the time, a simple 15 minutes on the busiest days can keep you in shape. But once in a while, adding a little speed to your workout will help you burn calories, increase speed and break boredom. If you have a small gap in your time or a big one, here’s how to increase your rhythm for fun and fitness.
YOU HAVE… 15 MINUTES.
For 10 minutes it alternates segments of 15 to 60 seconds running with 30 to 60 second breaks on foot. Start each block running at an easy pace and gradually accelerate at a faster pace. During the last 5 minutes, alternating from 10 to 30 seconds running at an even faster pace, he recovers from 30 to 60 seconds walking. Don’t sprint to avoid injuring yourself, step up the pace slowly and never give it all.
YOU HAVE… 30 MINUTES.
It starts with four minutes alternating between 30 to 60 seconds of slow running and 30 seconds of rest while walking. He then spends 10 minutes running for 1 or 2 minutes, walks for 30 to 60 seconds and then runs again. During each block running, start comfortably and increase speed slowly. Walk for a minute. For 10 minutes, gently accelerate from 5 to 15 seconds, return to a trot of 10 to 15 seconds, then walk for 30 seconds and repeat. He finishes running 4 times 1 minute in repetitions (walking 20 seconds between each one), gradually increases the speed in each one until it is so fast that you gasp and puff.
YOU HAVE… 45 MINUTES.
Try a fraction running negative where you complete the second half faster than the first half. Choose a route that allows you to run in one direction for about 25 minutes with little or no traffic disruption. Alternate running and walking. After 23 or 25 minutes, start your way back and increase the pace, gradually and progressively. Your goal is to reach the starting point in a total of 45 minutes or sooner. Keep walking on breaks when necessary, but try to extend the length of some of the segments running.