All of these super sessions for runners squeezed for time can be run indoors on a treadmill or outdoors on any surface of your choosing. The idea is to push your body hard within a short session so that your speed improves. Any runner from beginner to expert can use these sessions as the amount of effort required is measured by the individual — only they know if they are working as hard as they possibly can.
Beginners should initially start off with these sessions at an easy jogging pace, so they get used to them. As they get fitter they can increase the effort levels. Experienced runners should be pushing themselves hard over these training sessions. Enjoy saving time runners!
Here are the three sample super sessions:
The 10-minute super session for runners limited for time:
10 x 1 minute with 30 seconds recovery in between Each of the intervals should be run at high speed; almost as fast as you can, except for beginners who should run them easily to start with, with a 30 seconds walking recovery between each minute. This is quite an intense workout which, if run properly from the off, will bring about heavy legs during the session. This sort of workout is beneficial as it will make you more tolerant to pace changes which are inevitable in any race.
The 15-minute super session for runners limited for time:
5/4/3/2/1 minutes hard with 2.5/2/1.5/1 minutes recovery in between
This workout aims to get you to run at a faster pace the further into the session you go. The idea is to increase your pace as the time period becomes less. This is a great way to gain confidence and finish the session running fast. It is great training for anyone who finds it difficult to increase their pace at the end of races when they are feeling tired.
The 20-minute super session for runners limited for time:
5 x 4 minutes with 2 minutes jog recovery A slightly longer session that involves holding the same pace throughout each of the runs. It is a tough session as it involves a lot of mental concentration to be able to run for 4 minutes several times. Don’t go off too hard but try and maintain the pace throughout the entire session. Make a mental note of how far you get on the first effort and run out and back on the other repetitions to see if you can keep to the same distances.