The Most Effective Running Workouts if You Only Have 15 Minutes

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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!

Man getting ready to run

Man getting ready to run

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.

Woman running intervals

Woman running intervals

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.

Man doing crescendo run

Man doing crescendo run

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 Runtastic app!

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https://www.runtastic.com/blog/en/15-minute-running-workouts/

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