How to be a Better Runner in Under 30 Minutes

Running is such a weird thing. When I first started running (and tbh sometimes even now!) almost every time I went out for a run, the first mile felt torturous and I would think “why in the world are you voluntarily doing this to yourself”. But then the endorphins would kick in and my pride would be just a smidge stronger than my desire to quit, and that, my friends, was what kept me coming back for more. I set small goals to go a little further, and then a little faster. All the while trying to be incredibly efficient with my time. After my first marathon, I learned a few running secrets, including how to improve running endurance – both speed and distance. The “secret” was interval runs. I wanted to take a moment to share a little more with you guys about why it works, how to work it into your workout week, and of course – some of my favorite 30 minutes or less training runs I used to become a better runner.

how interval training improves endurance

If you want to be a faster runner, you have to run faster. If you want to run longer, you have to push past the fatigue. It sounds so basic but that’s what intervals do. These short bursts of energy take you to the brink of discomfort but then you recover. If you never challenge yourself to that point, you never know what you are truly capable of doing.

Have you ever been running (or doing any type of exercise) and you start to feel so fatigued and maybe a little burning sensation? That’s part of the lactic acid threshold process which basically is part of what fuels us and part of what causes that soreness. Interval training conditions your body to delay the onset of that fatigue while using your fuel source more efficiently.

When you exert yourself harder for short periods of time, this helps raise that lactic acid threshold, ultimately helping you improve your running endurance so you can go faster and longer. The key is to make those speed bursts faster than your goal pace. That’s what makes interval running so good for all levels of experience. If you are already a fast runner, this will make you much more effeicient. If you are new to running or struggle with running for even a 5 min stretch, this can still work for you!!

interval training tips

Ideally you only want to add in interval training once or at most twice per week. First of all – they are tough! It can be a lot on your body to constantly push so hard. Second, you want to mix be able to add in other things like weight training, lower intensity cardio, and steady state cardio which all have their own benefits. I like to plan my interval runs on days I’m a little short on time because it is such an efficient workout and in under 45 min I can have my workout done and be showered and ready for the day.

30 min and under interval plans

For my second marathon, I worked with a trainer. These are some of the exact plans we came up with and YOU GUYS THEY WORK!!

TIP: use an interval timer app (free) and just plug in the routine ahead of time. This both saves you the hassel of trying to remember what’s next while also pushing you when you get a little tired.

one – r.p.e and 25 min interval

two – 15 second intervals

three – endurance intervals for when ya feeling spicy

four – under 30 minutes interval for distance

five – pyramid style interval

six – this ones made to walk / run

I hope you guys have fun experimenting with your training! Remember – progress not perfection. There are plenty of times I head out for a run and just am not feeling it, and that’s OK! Just keep coming back because consistency is key. Every time you show up, you are making progress! Please keep in touch here and on the ‘gram! And most of all, thank you for visiting and reading.

Happy runnings,

x- rae