Break the Rut Intervals

Workout - Break the Rut Intervals

• 10min @ 6'00''/km
• 10 lots of:
  • 1min @ 4'00''/km
  • 1min rest
• 7min @ 7'00''/km

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Here’s a breakdown of How To Run When You Don’t Want To Run from The Running Channel, with strategies you can use right away. Watch the full video for the longer discussion.

Key points

• Try a walk-run structure like Couch-to-5K when returning to running or when sessions feel grinding.
• Run with others. A training partner, local club, or online community gives you accountability.
• Boredom kills motivation. Pick a new route, use trail-finder apps, or run somewhere unfamiliar when traveling.
• Swap between easy recovery runs, faster efforts, and tempo work to keep training fresh.
• When data fatigue sets in, leave the watch at home for a few runs and focus on how your body feels, or just run without headphones.
• After hitting a major goal, find the next target. A parkrun PB, a longer distance, or a trail event.

Workout example

• 10 x 1-minute intervals at roughly 5K race pace with 1 minute easy recovery (jog or walk). Total time ~20 minutes, similar distance to a 5K but more engaging.

Closing note Try these strategies, then adjust paces to your current fitness in the Pacing app.

References

• How To Run When You Don’t Want To Run - YouTube (YouTube Video)