Get Fit Fast
Take your running to a new level and still have time to shower with these dynamic lunchtime sessions
The plan for maximum gains in minimum time
YOU MEANT TO RUN THIS MORNING before work – really, you did. But you got up late, or you had an early meeting. So, you’ll run tonight, right? Maybe. But you have to do that errand before the shop closes, and you’re exhausted from your day. We have all been there – we know that the longer the day goes on, the less likely we are to run. The good news is that you can fit in a quality workout during your lunch break.
The key to getting value from a short workout is intensity. Laura Mizumoto, a runner and personal trainer, says adding challenges helps deliver serious results. ‘Hills, changing speeds, strength training – all of these help runners build intensity into their workouts,’ says Mizumoto.
The middle of the day might be the perfect time for a run, too. ‘Your lunch hour is the time when you’re likely to be the most awake and the least fatigued,’ notes Mizumoto. Her clients say they run their best on their lunch breaks – after they’ve been up for a few hours, but before afternoon fatigue sets in. Afterwards, they feel more energised for the rest of the day.
How to use these workouts
The workouts here were designed by Mizumoto to provide maximum training value from just 40 minutes of movement, from the warm-up to cool-down (which gives you time for a shower). To ensure you’re training at a solid pace, use a scale of perceived effort: 50 per cent effort represents an easy jog, while 100 per cent effort is your fastest sprint. If you’ve raced recently, you can also use your goal race paces to gauge the effort. Use the guide below to figure out your goal paces for these workouts:
Warm-up or recovery pace = 50 per cent effort
Moderate = 65-75 per cent effort
Medium-hard = 75-80 per cent effort Hard = 80-85 per cent effort
Very hard = 85-90 per cent effort
How to warm up
For each of the workouts on the page opposite, start with a 10-minute warm-up to gradually increase your heart rate and get your muscles ready for a harder effort. How fast you move is up to you: some days, you will be ready to run from the minute you step outside; other days, you might need to ease gradually into your workout. Your goal is to be running easily and fluidly at about 50-60 per cent effort by minute 10. Then, choose one of the four workouts and get moving.