5-Minute Tempo Intervals

Workout - 5-Minute Tempo Intervals

• 10min @ 7'30''/km
• 4 lots of:
  • 5min @ 5'45''/km
  • 2min rest
• 5min @ 10'00''/km

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Intro: Here’s a breakdown of Seth James DeMoor’s 5 Minute Warm Up for Runners — worth watching in full. We’ve pulled the key moves so you can get started today.

Key points:

• No gear required: just your body weight and a timer.
• Five essential exercises work your hips, calves, core, and shoulders.
• Each exercise takes roughly 30 seconds on each side (or 20 seconds if you want something quicker).
• You can shorten the whole routine to 3–4 minutes by using 20-second intervals instead.

Workout example (≈5 min):

1. Donkey kicks – 30 s per side, maintain a straight back with full hip extension.
2. Mountain climbers – 30 s, drive knees up toward your chest, build speed as you go.
3. Single‑leg bridge – 30 s per leg, push your hips up high, keep your core tight.
4. Leg swings – 30 s per leg, swing forward with control, go easy on the hamstring.
5. Arm/shoulder rotations – 15 s forward, 15 s backward, then 30 s side-to-side (both directions).

Closing note: Grab a timer, work through these moves, and you’ll feel loose and ready to run. Use the Pacing app to adjust the intervals to your own rhythm – that’s all you need for a stronger, injury-free session.

References

• 5 Minute Warm Up for Runners - YouTube (YouTube Video)