Skip Nav
Calorie Breakdowns
The Beer Brands to Reach For When You're Watching Your Weight
Class Fitsugar
Total-Body Super Tabata — Get Ready to Sweat!
Beer
A Calorie Comparison of Your Favorite Beers

Outdoor Running Workout: Speed Play Intervals

Running Workout: Outdoor Speed Play

I'll admit, intervals on a treadmill are convenient. The clock is right there for timing, and you can easily adjust the pace with a push of a button. But nothing beats an outdoor workout in my book. Plus it's excuse-proof; you have to make it back to your starting point — no hopping off the treadmill and calling it quits.

Similarly, running at one pace can get a little dull, even when the birds are singing, so add some speed work into your running routine.

Here's a fartlek (no snickering, it's Swedish for speed play) workout compliments of Equinox trainer Lauren Fairbanks. She's been around the track a few times and knows the drill. Lauren calls this workout the three-two-one and if you keep reading, you will find out why.

All you need for this workout is a timekeeping device.

  • Warm up by jogging for five minutes.
  • Pick up your pace for three minutes (close to 5K pace), then jog for three minutes.
  • Speed up for two minutes; once again aiming for your 5K pace, followed by a two-minute recovery jog.
  • Now, run for one minute (not quite a sprint, but a sustainable fast pace) and recover by jogging for a minute.
  • Repeat the intervals from the beginning skipping the five-minute warmup. You start the second round running three minutes at your quick pace. This feels a little brutal after only 60 seconds of rest, but it's great training!
  • At the end of the cycle, when you reach the one-minute recovery, walk briskly for a minute instead of jogging.
  • Jog for five minutes to cool down.
  • Stretch and pat yourself on the back for your 34 minute run!

This workout is perfect for an out-and-back run; just reverse directions after your first 60-second jogging recovery. Try it and let me know what you think.

Image Source: Thinkstock
Around The Web
Join The Conversation
Susi-May Susi-May 5 years
I have to say I felt truly invigorated after this workout. It was hard but fun.
karinacocina karinacocina 5 years
ohh i like the sound of this! my intervals are usually one minute intense followed my one minute recovery but this looks like a nice change
runswimmerrun runswimmerrun 5 years
Uh, oh.... heel strikes.
The Fitness Marshall Trey Songz "Animal" Dance Cardio Video
Treadmill Workout With Hills
Reasons New Moms Cry
Things That Only Working Moms Understand
Things You Shouldn't Say to New Moms
Careers For People Who Love Food
How to Use Affirmations to Lose Weight
Tabata Training Explained
Traditional Baby Names
30-Minute Rowing Workout

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds