Lack of time is one of the biggest reasons, um, excuses, I use when I don’t do a run that I had intended to do. But these quick and effective run workouts blow that excuse out of the water. Even if I only have a half-hour to run, I can still work on building my strength, speed, and endurance, while also burning tons of calories.
Try some of these boredom-busting running workouts. They can all be done on the treadmill, track, roads, or paths and all take no more than 30 minutes of your time!
1. Pyramid Run Workout
I love pyramid workouts because my mind is always occupied with the frequent pace changes, so the run goes by very quickly. Basically, you work your way up the pyramid – adding a little bit more time to your work interval and recovery interval each time. Then you work your way down the pyramid, reducing the time of each interval.
If you’re a beginner runner and you’re not sure of your 5K pace, just run the work intervals at a pace that feels challenging – about 70-75% effort.
- Warm-up: 10 minute easy jog
- Work interval: 30 seconds @ 5k pace
- Recovery interval: 30 seconds at easy pace (recovery)
- Work interval: 1 minutes @ 5k pace
- Recovery interval: 1 minute at easy pace
- Work interval: 2 minutes @ 5K pace
- Recovery interval: 2 minute at easy pace
- Work interval: 3 minutes @ 5K pace
- Recovery interval: 3 minute at easy pace
- Work interval: 2 minutes @ 5K pace
- Recovery interval: 2 minute at easy pace
- Work interval: 1 minute @ 5K pace
- Recovery interval: 1 minute at easy pace
- Work interval: 30 seconds @ 5k pace
- Recovery interval: 30 seconds at easy pace (recovery)
- Cool down: 10 minutes easy jogging
2. Hill Workout
Running hills is great for building strength and confidence, and it burns a lot of calories. Although treadmill running is definitely not my favorite, I sometimes like doing hills on a treadmill because I can easily control the incline and distance and I don’t get the pounding from the downhills.
If you’re doing this workout on the treadmill, follow the instructions for the grade. If you’re outdoors, look for a hill that’s a moderate incline and do your recovery intervals on the downhill.
- Warm-up: 10-minute easy jogging
- Work interval: 1 minute run hard effort @ 3-4% incline
- Rest interval: 1 minute at easy pace @ 1% incline. Go at an easy pace (walk if you have to) to get your breathing back down to normal.
- Repeat work/rest interval 6 more times.
- Cool down: 6 minutes easy jogging
3. Sprint Workout
This workout is great for any runner who is trying to improve their speed in shorter races, such as the mile or 5K distance. By running short sprints, you’ll increase your aerobic capacity, build strength, and improve your leg turnover. It’s a great workout to do on a track, but can just as easily be done on the roads or a treadmill.
For your recovery intervals, go at an easy pace, which means slow jogging or walking, if you necessary.
- Warm up: 5-minute easy jog
- Run: 30-second, full-speed sprint
- Recover: 1 minute at easy pace
- Repeat the run/recover cycle for a total of 20 minutes.
- Cool down: 5-minute easy jog
4. Ladder Workout
This ladder workout is perfect for practicing different race paces and, like the pyramid workout, the frequent speed changes also make the time fly.
If you’re don’t know your marathon, half-marathon, 10K, or 5K paces, just focus on increasing your effort level and running each interval faster than the last. Each interval should feel a bit harder and your breathing should become more labored. If you prefer to work your way “up” the ladder, that’s fine, too!
For your recovery intervals, go at an easy pace, which means slow jogging or walking, if you need it.
- Warm-up: 5 minute easy jog
- Work interval: 5 minutes @ marathon pace
- Recovery interval: 1 minute at easy pace
- Work interval: 4 minutes @ half marathon pace
- Recovery interval: 1 minute at easy pace
- Work interval: 3 minutes @ 10K pace
- Recovery interval: 1 minute at easy pace
- Work interval: 2 minutes @ 5K pace
- Recovery interval: 1 minute at easy pace
- Work interval: 1 minute @ hard (sprint) pace
- Recovery interval: 1 minute at easy pace
- Cool down: 5 minutes easy jogging
5. Cardio and Strengthening Workout
Some runners say they have no time to do strength-training exercises, but combining them with a run is an easy and fun way to incorporate them into your regular routine. I find this workout to be really useful to beat treadmill running boredom.
- Warm-up: 5-minute easy jog
- Run: 1 minute @ 5K pace
- Strength: 1 minute squats
- Run: 2 minutes @ 5K pace
- Strength: 1 minute push-ups
- Run: 3 minutes @ 5K pace
- Strength: 1 minute donkey kicks
- Run: 4 minutes @ 5K pace
- Strength: 1 minute tricep dips
- Run: 5 minutes @ 5K pace
- Strength: 1 minute walking lunges
- Cool down: 5-minute easy jog
More Run Workouts to Build Strength and Speed:
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, and a weight management specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
