Welcome to the latest edition of workout Wednesday, when each week I share a new running or strength training for runners workout. The theme lately has been quick and efficient workouts. I know we are all busy this time of year so I've been focusing on workouts that you can get in and get back to life.

This 3x3 running HIIT (high intensity interval training) workout is only 15 minutes but it is sure to keep you on track with your running goals when you're busy.

This workout is appropriate for runners that have a strong running base (runs several times a week on a consistent basis for four to six weeks). I recommend that most runners limit high intensity workouts to one or two times per week with recovery runs or rest days between hard workouts. We get stronger and faster during the rest after the workout, not during the workout itself. If you don't allow proper recovery, you won't see the full benefits of your hard work.

Always warm up before beginning a running workout. I suggest a dynamic warm up like this one, then three to five minutes of an easy jog.

In this workout you will run 3x3 hard effort intervals (about 8 out of ten on a scale from 1-10 or 80-90% of max heart-rate) with two minute jog recovery between reps. Be careful to pace yourself during the hard effort intervals, three minutes can feel like an eternity when you are pushing yourself, choose a pace that you can maintain for three minutes. It may take some experimenting to find the right pace for you.

3x3 Running HIIT workout. Save to Pinterest for later

There's a reason I don't assign specific paces for workouts posted on my blog. If you pace yourself by effort, you will always run the correct pace for your abilities. One runner may find that a nine minute mile pace is a hard effort, while that may be an easy recovery pace to another runner. Never try to hit arbitrary paces assigned on the internet. Work at your own fitness level and abilities to avoid injuries, burnout and to progress properly.

If you would like personalized running coaching, we can work together to reach your running goals. I can help you determine the exact appropriate pace based on your fitness level, experience, abilities and goals.

download a printable PDF of the 3x3 running HIIT workout or save to Pinterest for later.

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