On Tuesdays and Thursdays I am strapped for time and fine I can usually only get out for 30 mins or so. What would you recommend I do to maximize return during those 30 mins for a 60 mpw guy trying to go sub-3? Thanks.
On Tuesdays and Thursdays I am strapped for time and fine I can usually only get out for 30 mins or so. What would you recommend I do to maximize return during those 30 mins for a 60 mpw guy trying to go sub-3? Thanks.
Depends what you're doing the other days. If you have your long runs, tempo, or any other quality in there, then just run 30 min easy on these days.
For super-short quality workouts: either 5 min warmup, 20 min tempo, 5 min cooldown, or a Mona fartlek - 5 min warmup, then 2x90sec, 4x60sec, 4x30sec, 4x15sec - 5 min cooldown. The timed intervals are run hard, with the same length as a float recovery.
But in your case, I'd probably focus on longer quality runs the other days and just use these days for shorter recovery runs.
thank you!
5 x 18 or 18 x 5
5 x 3 x 4 x 5