Four Running Workouts That Only Take 30 Minutes

Four Running Workouts That Only Take 30 Minutes

The off-season is the perfect time to mix up your workouts and focus on fun. For most of us, the end of a rigorous training schedule may mean getting the opportunity to try out the new rowing class that’s all the rage or the new pilates studio that just opened – but it doesn’t mean forsaking our first love, running.
Here are four running workouts that only take 30 minutes that I’ll be incorporating during my off- season this year:

Speed Demon
Run for 10 minutes at an easy pace.
Run 1 minute fast, followed by 1 minute slow. Repeat the interval 5x.
Run 10 minutes at an easy pace

Run Strong Circuit
Circuit 1: Run 4 minutes at an easy pace. Do push-ups for 1 minute
Circuit 2: Run 4 minutes at an easy pace. Do squats or jump squats for 1 minute
Circuit 3: Run 4 minutes at an easy pace. Do tricep dips for 1 minute
Repeat Circuits 1 – 3 one more time

Speed Play (Fartlek)
Run for 8 minutes at an easy pace. Run for 2 minutes at 10k pace
Run for 6 minutes at an easy pace. Run for 4 minutes at 10k pace
Run for 4 minutes at an easy pace. Run for 6 minutes at 10k pace

Heart Pumping Plyo Run
Run for 8 minutes. Do 1 minute of mountain climbers. Hold a plank for 1 minute
Run for 8 minutes. Do 1 minute of burpees. Hold a reverse plank for 1 minute
Run for 8 minutes. Do 1 minute of jumping jacks. Do 1 minute of bicycle crunches

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