Try an effort-based workout to switch things up

Runners love numbers. We track our heart rates, our weekly mileage, and, of course, our pace during workouts. Knowing exactly how fast you’re going during a run or workout has a lot of benefits, but it’s easy to get hung up on the numbers and stop listening to our bodies. It can also create a stressful experience when we’re not hitting the pace goal we set. If you’re in a slump or just trying to get back in touch with your body, try this run-by-feel interval session, and have a little more fun with your workout.

Technically, you can make almost any workout a “run by feel” workout if you just ditch the GPS, but this one is a great gateway into tech-free running, because the intervals are relatively short. Many runners find it difficult to stay focused and run consistently if they’re not used to running by feel , so the shorter intervals mean you don’t have to focus as long.

Try this effort-based speedwork to crush your fall trail race

Without a watch to gauge how fast you should be going, you’re going to use some effort-based cues to know if you’re running the correct pace. Ideally, you should run each repeat so that the last 20-30 seconds feel tough–like you really want to stop or slow down, and you have to dig in mentally to maintain your pace. This is difficult to do out of the gate, so use the first set of intervals to try to dial into your pace, and then stick to that for the rest of the workout.

The workout

Warmup: 15-20 minutes of easy jogging

Workout: 2-4 sets of 3 minutes, 1:30 rest; 2 minutes, 1 minute rest; 1 minute, 2 minutes rest

Cooldown: 10-15 minutes’ easy jog, followed by light stretching