Bang for your Buck! Simple and effective sessions when you are short on time

We all have those days weeks, or longer periods where life gets stacked!!! Whether it’s work, family commitments, or just an overloaded schedule on your time, finding time to train can feel difficult. But that doesn’t mean your running goals need to be sidelined. The key? Smart, simple, efficient workouts that give you maximum benefit with minimal time investment or tax on the brain.

These are the reasons why I wanted to share some personal experiences of some effective and time-efficient running sessions tailored for 5k, 10k, half marathon, and marathon training. Sessions that might not match exactly what is on your plan, or for the durations or distances on it, but can still get the job done. For each I have included two sessions: one focused on intervals and the other on speed endurance or tempo running, to match most typical weeks worth of session, for most competitive recreational runners. These sessions are largely duration-based so you can effectively plan the run around the school run, lunch break, delivery coming to the home, or to be back in time for the big match!!!

5k Training

When training for a 5k, speed and intensity are crucial, but not at the expense of an aerobic base. The goal here is to build leg turnover, strength and aerobic capacity in a short timeframe.

Workout 1: Surge Intervals

Warm up for 10 minutes, then run 3-5 x5 minutes at 5k race effort (or slightly faster), with 2 minutes of jogging recovery between intervals. Cool down for 10 minutes.

Why it works: High-intensity intervals have been shown to improve both VO2 max and running economy, critical factors for 5k performance. According to Midgley et al. (2007), high-intensity interval training (HIIT) enhances oxygen uptake efficiency, which directly translates to improved race performance in short-distance events like the 5k.

Workout 2: Split progressive TEMPO

Warm up for 10 minutes, then run 10 minutes at a pace you can sustain for about an hour (just below your threshold pace), jog for 2 minutes then run 10 minutes again at the same pace to start, gradually ramping up the intensity to finish at just below 5k race pace. Cool down for 10 minutes.

Why it works: Tempo runs, slower than 5k pace enhance lactate threshold, allowing you to sustain faster speeds for longer periods. Jones and Carter (2000) highlight that increasing lactate threshold is one of the most reliable predictors of endurance performance improvements.

10k TraininG

For a 10k, striking a balance between speed and endurance is essential. These workouts will help you sustain a faster pace for longer.

Workout 1: Race Pace Repeats

Warm up for 15 minutes, then run 6-8 x1 km at your 10k race pace with 90 seconds of jogging recovery between intervals. Cool down for 10-15 minutes.

Why it works: Repeated race-pace efforts train your body to become more efficient at clearing lactate and utilising oxygen. Billat et al. (2001) found that intermittent running at the velocity associated with VO2 max extended the time athletes could sustain maximal oxygen uptake.

Workout 2: Threshold Progression

Warm up for 15 minutes, then run 10 minutes at an easy pace, 10 minutes at threshold pace, and finish with 10 minutes at 10k pace. Cool down for 10 minutes.

Why it works: Progression runs improve pacing strategy and build endurance at varying intensities, key for successful 10k races. Research by Seiler and Tønnessen (2009) underscores the importance of polarised training for optimising both endurance and high-intensity capacity.

Half Marathon Training

For half marathon runners, workouts that combine endurance and race-pace familiarity are a great way to maximise time spent running at goal pace.

Workout 1: Endurance Intervals

Warm up for 15 minutes, then run 3x20 minutes at your goal half marathon pace, with 3 minutes of jogging recovery between intervals. Cool down for 10 minutes.

Why it works: Sustained efforts at race pace improve aerobic capacity and glycogen utilisation. Coyle (1995) explains that efficient glycogen utilisation and fat oxidation are critical for prolonged endurance efforts like half marathons.

Workout 2: Steady Tempo Cruise

Warm up for 10-15 minutes, then run 40-50 minutes at a comfortably hard effort, just below threshold pace. Jog for 3 minutes and finish with a 5 minutes hard effort. Cool down for 10 minutes.

Why it works: Prolonged tempos with speed at the end boost endurance and efficiency, preparing your body for the demands of long-distance racing. Foster et al. (2001) emphasise that training at just below the lactate threshold helps athletes maintain a higher percentage of their VO2 max during prolonged efforts.

Marathon Training

Marathon training first and foremost requires efficiency and endurance, and when schedules are packed,. these workouts build endurance and pacing skills for the long haul.

Workout 1: Pacing Blocks

Warm up for 15 minutes, then run 4x20/25 minutes at your marathon pace with 2 minutes of jogging recovery between intervals. Cool down for 10-15 minutes.

Why it works: Intervals at marathon pace improve your ability to sustain effort over time while minimising glycogen depletion. Sundberg et al. (2016) found that structured intervals at target race paces improved both endurance and fuel utilisation in endurance athletes.

Workout 2: Ladder Progression Run

Warm up for 10 minutes, then run 30 minutes at marathon pace, 15 minutes at half marathon pace, and 12 minutes at threshold pace. Cool down for 10 minutes. Alternatively, structure the workout as 5 miles at marathon pace, 3 miles at half marathon pace, and 2 mile at threshold pace.

Why it works: Ladder runs challenge your ability to shift between paces and build endurance across multiple intensities. Research by Seiler et al. (2007) shows that varying intensities within a single workout improves both muscular and cardiovascular adaptations, essential for marathon success.

Why These Workouts, Work

What I love about these sessions is how versatile they are. They’re intense enough to keep you progressing toward your goals, but not so long that they’re overwhelming on a busy day. They’re also easy to scale up or down on time depending on your fitness level or available time, but keep the structure.

Personally, I’ve found the marathon ladder progression to be effective when I’m short on time, and can't quite hit the mileage planned that day. Similarly, the tempo cruise run is one of my go-to workouts both for marathon and half marathon for its simplicity and effectiveness at simulating race effort and a final surge.

Conclusion: Keep It Simple, but Stay Consistent

When time is tight, don’t overcomplicate your training. As I’ve mentioned before, sessions are not magic bullets—they only work when part of consistent building blocks in training, applying the right balance of training principles for the right frequency, intensity, duration, and specificity. However, these workouts can be as effective as more sophisticated sessions that may require additional planning and time, so don't fret if you're a couple of miles or 20 minutes short of what you had planned. Working in time blocks too means you can keep an eye on the clock, but focus on the session not getting stressed about distance or other metrics.

These “bang for your buck” sessions provide high-quality training in a shorter timeframe, so you can keep moving toward your goals even on your busiest days. So lace up, hit the road, and give these sessions a try. You’ll be amazed at how much you can achieve in a little less time. And an added bonus is the post run buzz typically lasts just as long.

References:

• Billat, V. L., Slawinski, J., Bocquet, V., Demarle, A., Lafitte, L., Chassaing, P., & Koralsztein, J. P. (2001). Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense continuous exercise. European Journal of Applied Physiology, 85

• Coyle, E. F. (1995). Integration of the physiological factors determining endurance performance ability. Exercise and Sport Sciences Reviews

• Foster, C., Rundell, K. W., Snyder, A. C., Stray-Gundersen, J., Kemkers, G., Thometz, N., & Knapp, E. (2001). Evidence for a threshold of lactate appearance in athletes. Medicine & Science in Sports & Exercise

• Jones, A. M., & Carter, H. (2000). The effect of endurance training on parameters of aerobic fitness. Sports Medicine

• Midgley, A. W., McNaughton, L. R., & Wilkinson, M. (2007). Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners? Sports Medicine,

• Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: the role of intensity and duration in endurance training. Sports Science,

• Sundberg, C. J., Eklund, U., Nybacka, S., Widlund, J., Kaijser, L., & Esbjörnsson, M. (2016). Improved aerobic capacity following short-term training with blood flow restriction. Medicine & Science in Sports & Exercise