Bored Runner
Keep changing gears so your brain has something to chew on. No pace targets.
20 minsOutside
5 min easy.
Then alternate combinations of:
- 30 sec quicker
- 90 sec easy
- 60 sec quicker
- 2 min easy
Continue until about 18 minutes. Finish with 2 minutes easy.
No pace targets. The idea is simply to keep changing gears.
Success looks like: Kept moving for most of the 20 minutes.
MAKE THIS EASIER ↓
Replace “quicker” with a brisk walk. Still change gears so it doesn’t go stale.
I'VE GOT MORE IN ME ↑
Stretch it to 25–30 minutes, or make the quicker bits a bit quicker — still no stopwatch obsession.