Try this “dice” workout to change up your interval sessions

Even the most dedicated runner can occasionally get bored doing the same workouts week after week. If you’ve found yourself in a workout rut and are having trouble finding the motivation to lace up your shoes, try injecting a little fun into your routine with a dice workout. By adding a bit of chance into your interval workout you’ll make it feel like a game, rather than a chore.

The concept is simple. Head to your nearest track with a couple of regular dice in your pocket. After your warmup, decide how long you want your workout to be. Before you run each interval, roll the dice, multiply each number that you roll by 100, and add the two dice together–that’s the distance you’ll run for your first interval.

For example, if you roll a one and a three, you’ll run 400m for your first interval (100 + 300). If you roll two sixes next, you’ll run 1,200m for your second interval (600 + 600). Keep repeating this process until you’ve reached your desired distance. Aim to run at your goal race pace throughout each interval. 

There is a small catch. Let’s say you want your intervals to add up to 5K (5,000m): if you’re at 4,800m and you roll two sixes, you’re running 6K that day. 

Have fun

A workout like this is even more fun with a friend or two, so grab your running buddies to give it a try. You may enjoy it so much that it could become a regular part of your workout rotation.