20-Minute Running Workouts to Keep You Consistent and Boost Your Speed

The verdict: Yes, you can. You can become a better runner and improve your performance without dedicating hours and hours to running. All it takes is the knowledge of what to do.

With just 20 minutes of movement, you are, in fact, doing enough to meet the recommended standards for regular physical activity. The American Heart Association recommends a minimum of 150 minutes per week of moderate-intensity physical activity, or just over 21 minutes every day. That chunk of time might not seem like a lot, but it’s better than skipping a run completely.

You can still get quality cardio done, too, as a 20-minute run workout will work your aerobic, musculoskeletal, and neuromuscular systems, according to Laura Norris, CPT, a RRCA-certified run coach based in Boulder. “With an improved aerobic capacity, athletes are able to improve stamina and run longer distances with less fatigue,” she says.

These shorter runs can also benefit your training if you have a race on the calendar. “With 20-minute workouts being short enough to fit into most schedules, it becomes easier to maintain consistency with your training plan,” says Reggie Waller, certified run coach based in Philadelphia. “This efficiency allows you to stay committed to your fitness goals without requiring extensive time commitments.”

There are also mental health benefits of running for just 20 minutes. A review from 2020 published in the International Journal of Environmental Research and Public Health compared groups of marathoners, joggers, and sedentary individuals and found that running has positive implications for mental health, and that even a 10-minute jog caused significant mood enhancement.

“Running can significantly reduce stress, elevate mood, and enhance self-esteem, promoting overall emotional well-being,” Waller adds. The more often you run, the more likely you are to reap the rewards.

Waller also notes that 20-minute run workouts can offer an opportunity to focus on running form and technique. “This could mean concentrating on posture, cadence, or foot strike, helping you become a more efficient runner over time,” says Waller.

If you’re traveling, have a last-minute schedule change, or simply need a more manageable workout, 20-minute sessions can save the day. The best 20-minute run is the one that fits the individual runner’s goals, says Janet Hamilton, C.S.C.S., exercise physiologist and certified run coach at Running Strong in Atlanta.

For runners who are training for a marathon or half marathon, it’s important to schedule time throughout the week for long runs, Hamilton explains. However, if you occasionally hit a day with little to no time to train, these 20-minute workouts can help you stay consistent, recover, or work on speed training.

Maya Ellison, CPT, RRCA-certified run coach and owner of P.A.C.E.D. Coaching Services, explains that how often you should implement a 20-minute workout into your schedule depends on the fitness level of the runner, their goal, the intensity of the workout, and your schedule.

Just remember that a 20-minute run does not replace a rest day.

We compiled this list of 20-minute run workouts recommended by coaches. Pace can be personal, so refer to a pace calculator to find the right speed.

1. Out-and-Back Progression Run

Why it works:

Norris recommends a short progression run, which can help you increase your overall speed and finish your mileage faster. This workout is helpful for runners who have a habit of starting races too fast.

How to do it:

1. Run for 10 minutes in one direction at an easy effort.
2. Try to make it back to the starting point in less time.
3. Jog for any remaining time left to cool down.

2. Tempo Run

Why it works:

Ellison and Waller both recommend the popular tempo run that can help you physiologically adapt to training by improving your lactate threshold, which is crucial for running faster for longer.

How to do it:

1. Jog for 5 minutes to warm up.
2. Run at a steady, challenging pace for at least 15 minutes. Tempo pace should be about 30 seconds per mile slower than your 5K race pace. On a scale of 1 to 10, aim for a rate of perceived exertion (RPE) of about 4 to 6.
3. Add on some cooldown stretches to recover.

3. Hill Repeats

Why it works:

Hills are a great way to build strength and improve your running economy, according to Waller.

How to do it:

1. Jog for 5 minutes to warm up.
2. Run up a hill that has a 5-7% grade for 30 seconds.
3. Jog back down for 30 seconds.
4. Repeat 8-10 times.
5. Jog for 5 minutes to cool down.

4. Easy Run

Why it works:

Hamilton suggests you use this short window of time to focus on easy pace. Ellison agrees, suggesting that an athlete’s easy pace should be two minutes slower than their 10K race pace. An easy run can be helpful in between hard workouts or strength training sessions, when the body needs to focus on recovery.

How to do it:

1. Run for 20 minutes at an easy effort.

5. Fartlek

Why it works:

Henry David Hall, USATF- and RRCA-certified run coach, recommends the fartlek for 20-minute runs. “This is most enjoyable when there are multiple runners,” he says. “It starts as a conversational effort, then one runner in a group would call out a landmark up ahead, such as a street lamp or stop sign or intersection then set the pace to get there.” If the landmark is close, runners can go at a sprint pace. If it’s further away, they might go at more of a tempo effort. Once reaching the landmark, the pace returns to easy pace, and then it’s another runner’s turn. (You can do the same thing on your own though!)

How to do it:

1. Jog for 5 minutes to warm up.
2. Alternate destination points with a hard effort, followed by an easy effort.
3. Repeat 8-10 times or as many times as you can in your 20-minute workout.
4. Jog for 5 minutes to cool down.

6. High-Intensity Intervals

Why it works:

High-intensity interval training (HIIT) can make you faster, increase power, and boost your VO2 max, so running feels easier.

How to do it:

1. Jog for 5 minutes to warm up.
2. Run at your all-out effort for 30 seconds.
3. Rest or walk/jog at recovery pace for 30 seconds.
4. Repeat 8-10 times.
5. Jog for 5 minutes to cool down.

7. Strides Run

Why it works:

Norris suggests a run with built-in strides that can help you increase your speed and keep you focused during a run. Instead of sticking to a single-paced sprint, you’re progressing with speed then putting on the brakes.

How to do it:

1. Run for 10 minutes at an easy pace.
2. Accelerate to your mile pace for 20 seconds.
3. Slowly jog for 60-90 seconds to recover.
4. Repeat this 4-6 times.
5. Jog for the rest of the run.

8. Threshold Run

Why it works:

Ellison recommends a harder threshold run to accomplished a solid 20-minute workout. Threshold pace is faster than tempo pace; it’s typically thought of as the hardest maximum effort you can give without going all-out into race pace or sprinting.

On a scale of 1 to 10, aim for an RPE of 6 to 7. This workout is a go-to for improving physiological and mental endurance so you can get ready for your next race.

How to do it:

1. Jog for 5 minutes to warm up.
2. Run at threshold pace for 4 minutes.
3. Recovery jog for 1 minute.
4. Repeat this up to 4 times.
5. Add on some cooldown stretches to recover.

Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.