How to Make a 30 Minute Interval Run Fun

“Are you a runner?”

I get this question all the time and have since I was a teenager. I’m pretty sure it is because I was genetically blessed (or cursed, when it comes to fitting into tall boots and skinny jeans) with large thighs and calves. My legs look like the legs of a runner.

But I never know how to answer the question. What makes someone a “runner?”

I ran track in high school and college, so certainly at one point in my life I could have called myself a runner without question.

But now? At 41 years old? Isn’t a runner someone who trains consistently and races in events? That’s not me at this point in my life.

But I run.

Sometimes, though, I don’t really like it.

See, I was a sprinter. I always hated running longer than 400 meters and avoided it until after college. So it’s never been easy for me to run long distances. And I’ve never actually enjoyed it much or considered it “fun.”

What I do like, however, is the feeling it gives me. I think they call it “runner’s high?” It’s a real thing. Those endorphins are powerful. 

It takes a lot of self-motivation to get myself to that point, though. To actually put on my shoes and start running is effort. I’ve come up with a number of tricks that help me get through different kind of runs.

That was a super long introduction to tell you about how to make a 30 minute interval run fun.

Now fun is a stronger word. I honestly can’t say I really think any kind of 30 minute run is fun. (Sorry to all the distance runners out there who disagree!!) But MORE fun might be accurate. And this method definitely makes the time go by FASTER.

Let’s start with what an interval run is and why you should do this kind of training run, even if you aren’t training for a race.

An interval run just means you are running at a faster pace for a period of time followed by a slower, recovery pace. When it comes to weight loss, intervals are more effective than slow endurance exercise. Interval runs also build up cardiovascular efficiency and an increased tolerance to the build up of lactic acid. This will make you faster and just more fit overall!

A lot of interval runs are done simply with a timed method. 60 seconds “on”, 90 seconds “off”, for example. So you run at a faster pace for a period of time, then a slower pace, and continue that throughout your run.

The method I use to make interval runs more fun and to make the time go by faster is the Song Chorus Method. I totally just made that name up now. 😂

During the chorus of a song, I use that time to be my “push pace” and then during the verses I do my base, or comfortable recovery pace.

You can use my most recent playlist to make your 30 minute interval run fun. The first song I use as a warm up, and when the second song comes on, I start my intervals, using my faster pace during the choruses and my recovery pace during the verses.

This play list is slightly longer than 30 minutes, but it works well for a 30 minute run. Use the last 5 minutes as a cool down.

You can use this method no matter what level you’re at or what your goals are.

Just getting into running? Walk during the verses and use the choruses to run.

Want to really work on improving your speed? Sprint during the choruses and use the verses for a walking recovery.

For me, music is the key to helping me get through runs and this method makes interval runs so much better. Let me know if you try it!

Pink Trainer Shorts and Black All-Star Bra from my ZYIA Active activewear shop. 💜