The Running Public Episode 562: Our Favorite “Plug & Play” Workouts
Oct 25, 2025
Discover the benefits of plug-and-play workouts that can boost your fitness anytime, anywhere! Learn about the impact of human growth hormone on recovery. Get insights on confined-loop runs and hill-loop tempo progressions for improving speed and strength. Explore creative interval formats like the quarter-mile on/off and the one-two-three fartlek. Find out how to effectively sprinkle speed into your runs and the best OCR workouts to enhance resilience. These tips are designed to make you race-ready with minimal fuss!
AI Snips
Chapters
Books
Transcript
Episode notes
HGH Peaks With Intensity And Sleep
- Human Growth Hormone rises most after intense anaerobic work and during deep sleep, aiding recovery and hypercompensation.
- Napping after hard sessions can meaningfully boost recovery by increasing daytime HGH release if paired with sleep soon after training.
Use Plug-And-Play Workouts Year-Round
- Use simple, repeatable workouts year-round when you're directionless to keep fitness and motivation up.
- Pick plug-and-play sessions you enjoy and can scale by effort rather than strict paces.
Confined Loop Progression Run
- Do progression runs: start easy and make each kilometer faster until you must stop or finish faster.
- Keep form clean and end the run before it goes badly; adjust pace by feel.
