THE MOST EFFECTIVE RUNNING WORKOUTS IF YOU ONLY HAVE 15 MINUTES
Pressed for time but want to go running? These 3 short running workouts will help you get the most out of your time, even if you have only 15 minutes!
What are 15-minute running workouts good for? Benefit from a training stimulus even on days when you really have no time. These workouts help you get your heart rate up in a very short time – super efficient in only 15 minutes!
Keep in mind:
As the workouts are really intense, they require a good training base and are not a substitute for a regular running plan. Make sure your running schedule includes low intensity endurance runs as well. Check out the adidas Running app for a customized running plan!
3 RUNNING WORKOUTS YOU CAN DO IN 15 MINUTES
Grab your shoes and go…these workouts include a warm up and a cool down, so no preparation needed!
1. INTERVAL RUN
How to do the interval run workout:
Warm up:
- 5 min easy run / light jog
Intervals:
- 6 x 30 sec intense (90%) with 30 sec pause
Cool down:
- 4 min easy run / light jog
The main part of the workout consists of 6 intervals with 30 seconds of running/30 second pause each. The 30 seconds of running in each interval should be done at a very high intensity at a tempo that makes breathing already feel challenging, so at about 90%. The only way to go faster would be to do an all-out sprint! Learn more about interval training benefits and how to set it up in the Runtastic app.
2. FARTLEK
How to do the fartlek workout:
Warm up:
- 3 min easy run / light jog
Fartlek:
- 9 min of playing with pace and intensity based on how you feel
Cool down:
- 3 min easy run / light jog
Fartlek is a run with no predefined pace or intensity. You can run based on how you feel – just make sure to really mix it up. Believe it or not, fartlek can improve your running performance. Example: Sprint to the corner, then walk at a relaxed pace until the red car, then run up the stairs fast, etc.
3. CRESCENDO RUN
How to do the crescendo run:
Warm up:
- 3 min easy run / light jog
Crescendo:
- 1 min 30 sec at 〜70% (fast but still breathing easily and relaxed)
- 1 min 30 sec at 〜80% (breathing is getting harder and challenging)
- 1 min 30 sec at 〜90% (breathing getting heavy)
Repeat for 2 rounds before moving on to…
Cool down:
- 3 min easy run / light jog
A crescendo run is made up of intervals with increasing intensity. Every time you start a new interval, think about choosing a faster pace, but remember that whichever pace you choose, you still need to be able to do it for 1 minute and 30 seconds without a break. So choose wisely to avoid having to stop and catch your breath.
As mentioned above, these short workouts will help you stay on track, but they can’t replace a balanced training plan. Make sure to include low intensity runs as well. Easiest way to plan your runs? Get a running plan in the adidas Running app!
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