Only got an hour?

Only got an hour? Here’s a training session that you can squeeze into a lunch break – or any other occasion when time is tight.

It’s based on being able to fit shower & beautification at the end into 15 minutes – if it takes more, trim time from the running bit not from the warm up, cool down or stretch.

Preparation: Pack a bag with your running kit and sort out your lunch so that it’s ready for your return at 1pm. Make sure that you drink plenty during the morning.

• 12:00 Get changed & do knee mobilisation.
• 12:05 Start your warm up. This can include walking back to your desk to drop off your kit bag! Going up & down stairs is good to include if possible.
• 12:10 Run. You have 30 minutes, so this could be a straight easy there ‘n’ back, turning back at 12:25. As time is limited, do use time rather than distance to determine the length of your run.
• 12:40 Cool Down & Stretch. Cool down can include walking back to your desk to pick up your kit bag.
• 12:45 Shower
• 13:00 Scurry back to your desk to enjoy a working sandwich!

If you want to make the run bit intensive, try the following tempo session. Remember that tempo pace is going just a bit faster than's comfortable - working at the border of aerobic/anaerobic.

• 12:10 Easy Run
• 12:20 Tempo pace for 4 minutes
• 12:24 Easy run
• 12:25 Tempo pace for 4 minutes (and turn around if it’s a there & back route)
• 12:29 Easy run
• 12:30 Tempo pace for 4 minutes
• 12:34 Easy Run