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Fitting running into a busy life isn’t always easy. Between work, family and everything else on your to-do list, every training session needs to count. But when time is short, don’t assume you have to skip your run altogether or settle for a few easy miles.

A well-planned short run can still deliver big benefits. In fact, some of the most effective workouts for improving fitness, speed and endurance take less than 30 minutes. By focusing on quality rather than quantity, you can make the most of the time you have and keep progressing towards your goals.

Read: 9 expert-backed tips for fitting in your training

5 training sessions for busy runners

1. 30-minute out-and-back run

An out-and-back of any length is perfect for days when you’ve got a finite amount of time for your run. You simply run out for 15 minutes at a steady pace/effort, then turn and run the same route back at a quicker pace, aiming to get back to where you started a couple of minutes’ quicker.

This session works best on a flat road. You can do this run for any duration – even on your busiest days.

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2. Simple 1+1+1 interval sessions

This is a great session for those new to interval training or who have trouble regulating their pace.

Start with 10 minutes of easy running to warm up. Then run 1 minute at a fast pace (8/10 effort), followed by 1 minute of walking and 1 minute of easy paced running, then repeat 4-6 times. Finish off with another 5-10 minutes of easy running to cool down.

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3. Progression run of 10/10/10

While it might start easy, this run will gradually get more difficult and the pace gets faster.

Start with 10 minutes easy (4/10 effort), then 10 minutes steady (5-6/10 effort) followed by 10 minutes at 7 out of 10 effort. Finish with 5 minutes of jogging to cool down.

4. Timed mile effort

This is part training session and part benchmark session to keep a track of where your fitness is. You’ll warm up with 10 minutes of easy jogging and a warm-up routine. Then catch your breath because things are about to get spicy: you’ll run one mile as fast as you can.

Make sure you do your times mile somewhere safe where you won’t have to cross any roads or encounter any other hazards. A park or running track is ideal and you can even use a treadmill.

Time how long your mile takes and keep a note of it to compare your time in around six weeks. Cool down with 5-10 minutes easy jogging.

5. Race-paced tempo sessions

Whether you’re training for a marathon or a 5k, practicing your goal pace with a tempo run is essential. A race-paced tempo run can be easily slotted in to a 30-minute window. Start with 10 minutes of easy running then pick from the runs below depending on what distance you’re training for.

• Marathon training: 15 minutes at marathon pace + 5 minutes easy.
• Half marathon training: 10 minutes at half marathon pace + 10 minutes easy.
• 10k training: 2x 6 minutes at 10k pace (3 minutes jog recovery between) + 5 min easy
• 5k training: 4x 2 minutes at 5k pace (2 min jog recovery between) + 6 mins easy

Read: Fitting in your training: Can you run before a strength workout?