15 Minute Super Time Saver Workouts
By Rick Morris
So you are having a seriously time challenged day today! No time for your workout? Come on! You know you’re going to feel sluggish and grumpy all day if you don’t get a run in. I know you have 15 minutes. If you do, here are some 15 minute super time saver workouts. They aren’t perfect but they’re better than nothing. Be sure to perform a warm up before you do these workouts.
15 Minute Massacre
This is short but far from sweet. Warm up with 2 minutes of easy running then speed up to the fastest pace you can maintain for 12 minutes. Cool down with 1 minute of very easy running. Now stumble to the shower.
10 x 1 minute repeats
This is actually a very good workout despite its short duration. One minute repeats are a common distance training technique that I have modified to include a brief but essential warm up. This one is easy to perform. Simple run 10 x 1 minute repeats with 30 seconds of easy jogging between each repeat. For your first repeat run at an easy pace. On your second, speed up to 10K pace. Do your third repeat at 5K pace and all others at the fastest pace you can maintain.
15 Minute Progressive Run
Progressive runs are one of the most effective distance training techniques. They are usually much longer than 15 minutes in duration. This one has been modified and accelerated for time saving purposes. Run for 15 minutes at progressively faster paces. Run the first 2 minutes at an easy pace. The next 5 minutes at marathon or a moderate pace. Speed up to 10K or a moderately hard pace for the next 5 minutes. Now accelerate to 5K or a hard pace for 2 minutes before finishing with 1 minute as fast as possible.
This super time saver does a great job of preparing you for race day intensity. Start with 1 minute at an easy pace for a warm up. Then speed up to 5K or a hard pace for 2 minutes. Next, slow to 10K or a moderately hard pace for 3 minutes and then slow again to marathon or a moderate pace for 4 minutes. Then speed up to 10K pace for 3 more minutes before finishing with 2 minutes at 5K pace. Take no rest between the workout segments.
15 Minute Cross Trainer
Runners can’t live on running alone. We also need a bit of strength training. While your first choice for a 15 minute super time saver workout may not be strength training, this is a great workout for saving time. You get both a run and some strength training in.
Begin with 2 minutes at an easy pace to warm up. Next run for 4 minutes at 10K or a moderately hard pace. Stop and do pushups for 1 minute. Now run for 3 minutes at 5K or a hard pace. Stop and do crunches or other core exercises for 1 minute. Next run for 2 minutes at the fastest pace you can maintain before stopping for some walking lunges for 1 minute. Finish with 1 minute at an easy pace.