10 Minute Micro Sessions for Runners
Progressive Build– This workout gives you some variety in your pacing without taking it into HIIT territory.
2 Minute Warm up- very easy pace
2 Minute Comfortable Easy Pace- you can talk in full sentences
2 Minute- still comfortable, but pick up the pace a bit, you can talk but your body knows it’s working
2 Minute- Moderate Pace- you are not going all out, but pick up the pace a little more.
2 Minute Cool Down- very easy jog
Mid Run Pick Up- Breaking up your run can be psychologically beneficial, instead of running the same pace for the whole run. This workout just adds 2 minutes in the middle of a run to pick up the pace.
2 Minute Warm Up- very easy pace
3 Minute Comfortable Pace- you can talk in full sentences
2 Minute Pick Up- pick up the pace!
2 Minute Comfortable Pace- back to the easy pace from before
1 Minute Cool Down
Mini Interval- Have fun with some speed! If you have been running for a bit and want to run faster, this workout will introduce you to intervals.
2 Minute Warm Up- very easy pace
1 Minute- Comfortable Easy Pace- you can talk in full sentences
30 Seconds- Run Fast!
1 Minute- Comfortable Easy Pace
30 Seconds- Run Fast!
1 Minute- Comfortable Easy Pace
30 Seconds- Run Fast!
1 Minute- Comfortable Pace
30 Seconds- Run Fast!
2 Minute- Cool Down
10 Minute Race– this workout mimics a racing strategy, but in mini form
3 Minutes- Start out slower than what you could race, conserving energy and not going out too fast. This is faster than a warm up, though.
4 Minutes- You are settling in, getting faster and breathing heavy.
2 Minutes- You are going for it! See the finish line in the distance and dig in.
1 Minute- You made it! You crossed the finish line, and you’re jogging slowly to get your medal
Mini Tempo– this workout is a short version of the time tested Tempo run. If you had to race for an hour, pick the pace you think you could that. Feels hard, but sustainable.
2 Minute- Warm Up- very easy pace
6 Minutes- Comfortably hard pace
2 Minute Cool Down
Try these workouts after you have been doing some running for a few weeks. They can help you get faster and give you some variety!