On the first Run Of Christmas...

 

Run a 20 minute time trial.  These are great no matter what fitness level you are bringing to the table.  Here is how it's done.

 

Warm-up for 5-10 minutes.  You should be close to sweating and your heart rate should be noticeably higher.  Here is a great warm up for this type of effort. 

 

Then, set your timer for 20 minutes and cover as much distance as you can.  Record the distance and make sure you run it somewhere that you could retest in the future.  

 

You aren't allowed to stop the time.  

 

This is a great exercise for a couple reasons.  First, it teaches you how to pace at high intensity.  Second, it gets rids of some of the anxiety for set distance time trials (think, 5k).  Lastly, most long distance runners are fine suffering for 10 hours but for 20 minutes, that's a different story.

 

Get after it and let us know how it went on the socials.  Just tag us on IG or FB!