ENDURANCE WORKOUT
15-minute running endurance workout:
Warm up/recovery: walk or jog
60 percent effort: Long run/marathon pace
70 percent effort: 0.5 miles per hour faster than 60 percent pace/half marathon pace
80 percent effort: 0.5 miles per hour faster than 70 percent pace/10K pace
90 percent effort: 0.5 miles per hour faster than 80 percent pace/5K pace
2 minutes: Warm up
2 minutes: 60 percent effort
2 minutes: 70 percent effort
1 minute: 60 percent effort
1 minute: Recovery
2 minutes: 60 percent effort
2 minutes: 70 percent effort
2 minutes: 80 percent effort
1 minute: 90 percent effort
2 minutes: Cool down
Warm up/recovery: walk or jog
60 percent effort: Long run/marathon pace
70 percent effort: 0.5 miles per hour faster than 60 percent pace/half marathon pace
80 percent effort: 0.5 miles per hour faster than 70 percent pace/10K pace
90 percent effort: 0.5 miles per hour faster than 80 percent pace/5K pace
2 minutes: Warm up
2 minutes: 60 percent effort
2 minutes: 70 percent effort
1 minute: 60 percent effort
1 minute: Recovery
2 minutes: 60 percent effort
2 minutes: 70 percent effort
2 minutes: 80 percent effort
1 minute: 90 percent effort
2 minutes: Cool down
HIIT WORKOUT
10 minutes of HIIT on the treadmill
2-minute warmup: Take an easy warmup in either a walk or a light job (or some combination of the two). Ease into the run—be sure not to start off super hot.
1 minute at 70% effort: This speed should feel faster than the warmup, but slow enough that you could still be somewhat conversational (as in, you could speak a few sentences before needing to catch your breath). If you’re a runner, this should be the equivalent of your half-marathon pace. If you feel totally out of breath after this first interval, back off of the speed a little bit.
30-second recovery: Decrease your speed; walk or jog to recover.
1 minute at 70% effort, 4% incline: Bring your treadmill to a 4% incline, and crank the speed back up to your 70% pace (though it will feel more like 90% effort this time, since you’ll be running uphill). As the incline increases, you’ll want to take quicker, shorter, choppier strides than you normally would on a flat road, leaning forward into the hill and keeping your shoulders tall.
30-second recovery: Decrease your speed first, then incline; walk or jog to recover.
1 minute at 80% effort: This should be 0.5 MPH faster than your 70% effort pace, or equivalent to your 5K or 10K pace.
30-second recovery: Decrease speed; walk or jog to recover.
1 minute at 80% effort, 5% incline: Bring your treadmill to a 5% incline, and crank the speed back up to your 80% pace.If your legs are tired, crank your arms harder—it will help propel you.
1-minute recovery: Decrease speed, then incline; walk or jog to recover.
1 minute at 100% effort: Go all out, and push your speed up to 100% effort. This should be the fastest speed you’ve gone all day—the maximum pace you can hold for one minute, and leave you breathless
1-minute recovery: Decrease speed; walk or jog to recover.
4 minutes of HIIT on the floor
1-minute recovery: Decrease speed; walk or jog to recover.
4 minutes of HIIT on the floor
30 seconds of jump squats: Start with your legs shoulder width apart, then pop them out wide. Go down into a squat and touch the ground with one hand, then jump back to standing. Alternate which hand is touching the ground each time you squat, and repeat for 30 seconds.
20-second recovery
30 seconds of plank shoulder taps: Starting in a high-plank position, tap your left shoulder with your right hand and return to start. Then, tap your right shoulder with your left hand. Activate your core to protect your back and keep your body in a straight, solid line to keep your hips from swaying throughout the move. Repeat for 30 seconds.
20-second recovery
30 seconds of mountain climbers: Starting in a high plank position, alternate driving each knee toward your chest to get your heart rate up—think of this as running on the floor, and go quickly enough to get your heart rate up.
20-second recovery
30 seconds of toe tap crunches: With your back flat on the floor, bring your legs up to a 90-degree angle and flex your feet. Reach your finger tips up toward your toes, pulling your shoulder off of the mat and engaging your core while keeping your lower back firmly planted on the ground. Repeat for 20 seconds. For the last 10 seconds of the move, keep your shoulders lifted and pulse your fingers toward your feet.
2-minute warmup: Take an easy warmup in either a walk or a light job (or some combination of the two). Ease into the run—be sure not to start off super hot.
1 minute at 70% effort: This speed should feel faster than the warmup, but slow enough that you could still be somewhat conversational (as in, you could speak a few sentences before needing to catch your breath). If you’re a runner, this should be the equivalent of your half-marathon pace. If you feel totally out of breath after this first interval, back off of the speed a little bit.
30-second recovery: Decrease your speed; walk or jog to recover.
1 minute at 70% effort, 4% incline: Bring your treadmill to a 4% incline, and crank the speed back up to your 70% pace (though it will feel more like 90% effort this time, since you’ll be running uphill). As the incline increases, you’ll want to take quicker, shorter, choppier strides than you normally would on a flat road, leaning forward into the hill and keeping your shoulders tall.
30-second recovery: Decrease your speed first, then incline; walk or jog to recover.
1 minute at 80% effort: This should be 0.5 MPH faster than your 70% effort pace, or equivalent to your 5K or 10K pace.
30-second recovery: Decrease speed; walk or jog to recover.
1 minute at 80% effort, 5% incline: Bring your treadmill to a 5% incline, and crank the speed back up to your 80% pace.If your legs are tired, crank your arms harder—it will help propel you.
1-minute recovery: Decrease speed, then incline; walk or jog to recover.
1 minute at 100% effort: Go all out, and push your speed up to 100% effort. This should be the fastest speed you’ve gone all day—the maximum pace you can hold for one minute, and leave you breathless
1-minute recovery: Decrease speed; walk or jog to recover.
4 minutes of HIIT on the floor
1-minute recovery: Decrease speed; walk or jog to recover.
4 minutes of HIIT on the floor
30 seconds of jump squats: Start with your legs shoulder width apart, then pop them out wide. Go down into a squat and touch the ground with one hand, then jump back to standing. Alternate which hand is touching the ground each time you squat, and repeat for 30 seconds.
20-second recovery
30 seconds of plank shoulder taps: Starting in a high-plank position, tap your left shoulder with your right hand and return to start. Then, tap your right shoulder with your left hand. Activate your core to protect your back and keep your body in a straight, solid line to keep your hips from swaying throughout the move. Repeat for 30 seconds.
20-second recovery
30 seconds of mountain climbers: Starting in a high plank position, alternate driving each knee toward your chest to get your heart rate up—think of this as running on the floor, and go quickly enough to get your heart rate up.
20-second recovery
30 seconds of toe tap crunches: With your back flat on the floor, bring your legs up to a 90-degree angle and flex your feet. Reach your finger tips up toward your toes, pulling your shoulder off of the mat and engaging your core while keeping your lower back firmly planted on the ground. Repeat for 20 seconds. For the last 10 seconds of the move, keep your shoulders lifted and pulse your fingers toward your feet.
SPEED WORKOUT
15-minute Treadmill Speed Workout
Two-minute warmup: Start with a walk if you need to, but eventually build it up to a jog. Feel free to extend the warmup as needed. It should feel like a speed where you could run here forever.
Three minutes, 70-percent effort: This would be your half marathon pace, and should feel like 70 percent of your all-out effort. Your pace should be rhythmic, and you should be breathing hard enough that you can get out a few quick conversational sentences without being totally breathless.
One-minute recovery: Walk or jog.
Two minutes, 80-percent effort: This is your10K pace, or 0.5MPH faster than your 80 percent effort pace. You shouldn’t be totally breathless, but you should only be able to get a quick sentence out before needing some deep breaths.
One-minute recovery: Walk or jog.
One-minute, 90 percent effort: This is your 5K pace, or 0.5MPH faster than your 80 percent effort pace. You shouldn’t be totally breathless, but should be breathing hard enough that you don’t want to talk anymore.
One-minute recovery: Walk or jog.
30 seconds, warmup jog: Start to pick up your pace from a walk to a jog, which will help your body prep for its all-out speed.
30 seconds, 100 percent effort: This is the fastest speed you can run, whatever that means to you today.
Two-minute cooldown: Catch your breath, extend your cool down as needed
Two-minute warmup: Start with a walk if you need to, but eventually build it up to a jog. Feel free to extend the warmup as needed. It should feel like a speed where you could run here forever.
Three minutes, 70-percent effort: This would be your half marathon pace, and should feel like 70 percent of your all-out effort. Your pace should be rhythmic, and you should be breathing hard enough that you can get out a few quick conversational sentences without being totally breathless.
One-minute recovery: Walk or jog.
Two minutes, 80-percent effort: This is your10K pace, or 0.5MPH faster than your 80 percent effort pace. You shouldn’t be totally breathless, but you should only be able to get a quick sentence out before needing some deep breaths.
One-minute recovery: Walk or jog.
One-minute, 90 percent effort: This is your 5K pace, or 0.5MPH faster than your 80 percent effort pace. You shouldn’t be totally breathless, but should be breathing hard enough that you don’t want to talk anymore.
One-minute recovery: Walk or jog.
30 seconds, warmup jog: Start to pick up your pace from a walk to a jog, which will help your body prep for its all-out speed.
30 seconds, 100 percent effort: This is the fastest speed you can run, whatever that means to you today.
Two-minute cooldown: Catch your breath, extend your cool down as needed