Maintaining fitness whilst having a limited time to train is a challenge runners regularly face. A great way to maintain your fitness levels while not using up too much spare time is through short burst training. 

Short burst training sessions are high intensity and are incorporated into many different training programmes for sport. You can reap huge fitness rewards if you incorporate short burst training into your general programme.

Sessions can be as short as 20 minutes or up to an hour long. Some sessions will include short, very high intensity exercise with periods of rest in between bouts or slightly less intensity in which you aim to sustain for a longer period of time.

The training should improve your ability to maintain a higher output for longer, which will mean you can either sustain a faster pace during a long run or feel more comfortable when running at a slower steady rate.

You should also aim to start the session hydrated. It may be challenging to take on fluids during periods of intense exercise so it’s key to use rest periods to take on fluids. 

A lack of time shouldn’t be a barrier to reaching your performance goals. Add short burst sessions to your programme to continue your progress.