Guide Break and Run

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However he holds the actual world record for the distance, with a time of But when the day finally came and Kipchoge charged through the storied time barrier, he gave credit to the extraordinary athletes who ran in front, beside, and behind him for nearly all of the Skip to navigation Skip to content. John Detrixhe Future of Finance Reporter.

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If you liked my story, you may enjoy Future of Finance, a weekly email about the people and ideas that are changing the world of money. Sign me up. Please also keep me updated about new Quartz products and events. The key to getting value from a shorter workout is simple: intensity. Laura Mizumoto, D.

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Turns out that midday might just be the perfect time for a run, too. How to use these workouts: All of the workouts here were designed by Mizumoto to get maximum training value from just 40 minutes of movement, from the warmup to cooldown. Use this table to figure out your goal paces for these workouts:.

How to warm up: For each workout below, start with a minute warmup to gradually increase your heart rate and get your muscles ready for a harder effort. Your goal is to be running easily and fluidly at about 50 to 60 percent effort by minute Then, choose one of the four workouts below.

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After the warmup, perform five 4-minute interval blocks for a total of 20 minutes:. Then, do a 1- to 2-minute all-out sprint to torch your muscles—challenge yourself! Wrap up your workout with 8 to 9 minutes of running at your recovery pace to total 40 minutes.

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In this challenging workout, start at half-marathon pace, then kick the pace up a notch for each time block. Time blocks get progressively shorter and faster. After a minute warmup, run these progressive intervals:. Push your pace and strengthen the muscles runners most often neglect with this sprint-and-strength combo workout.

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After a minute warmup, repeat the following exercise block for 20 minutes:. Finish up with 10 minutes of recovery running 50 percent effort. Stand upright with your feet hip-width distance apart, hands clasped in front of your body. Send hips back and bend knees to lower into a squat position while keeping your core and back strong.

From the squat position, push through your heels to rise back up and jump, extending your arms.

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As you land, lower yourself back into a squat. Repeat for 15 reps. Stand upright with your feet hip-width distance apart.