If you’ve been active in the fitness world for any length of time, you’ve likely encountered quite a few trends along the way. Some fitness trends come and go, while others stick around for a while.

One of the rising trends recently has been something called Tabata, a style of workouts involving short periods of intense interval training.

What is Tabata?

Tabata training was created by Dr. Izmul Tabata at the National Institute of Fitness and Sports in Tokyo. Dr. Tabata created these workouts with a unique structure to allow for maximum effectiveness in shorter periods of time.

His studies showed that this Tabata training structure provided a plethora of benefits for athletes. Not only are Tabata workouts time friendly, but Dr. Tabata’s research proved that Tabata training was beneficial in increasing both aerobic and anaerobic capacity, as well as quickly burning calories.

Tabata workouts are unique in their structure. Rather than simply incorporating high intense interval training like many other styles of cardio, a Tabata workout routine is structured in periods of four minute intervals.

This 30 minute Tabata running workout is a perfect way to incorporate interval training and burn fat with each workout. Try this Tabata workout on the treadmill, track or right outdoors. This simple workout is an easy way to increase running fitness and boost endurance! #tabataworkouts #tabatarunningworkouts #tabatatraining

Tabata workouts involve interval training, alternating between 20 seconds of all out effort and 10 seconds of rest, repeated over a four minute period.

The Tabata workout style has really taken off in the fitness industry, as more and more HIIT workouts appear that follow this four minute structure. Although the majority of Tabata workouts involve some form of cardio at the gym or at home, this training structure can also be beneficial for runners.

Are there Tabata workouts for runners?

This concept can easily be transferred to a running workout. Tabata running workouts are quite simple, providing plenty of flexibility for variety each week.

Runners can benefit from Tabata workouts each week in the same way that they benefit from 400 meter repeats, fartlek runs, tempo runs, and any other sort of speed training.

Incorporating Tabata running workouts into your regular rotation of speed workouts and interval training is a great way to mix things up, practice fast turnover, improve your cardiovascular efficiency, and increase your VO2 max.

This Tabata running workout is a great addition to any training plan.

This running workout is broken down into four minute segments, each following the typical Tabata workout structure. Every 4 minute period of Tabata intervals is followed by a four minute period of recovery. During the recovery jog, it’s important to reduce your pace and intensity to your easy run pace.

Throughout the four minute Tabata interval, you’ll alternate between full effort and a slow jog or walk. These 20 second and 10 second interval changes happen fast, so practice increasing your turnover quickly and really giving your full effort to get up to maximum speed during the 20 second sprinting period.

Taking the time to include a brief warm up and cool down is essential during any speed workout, but especially this Tabata running workout. Providing your body with the time it needs to get the blood flowing, mentally prepare for exercise, and loosen your muscles will help you avoid injury and make the most of your Tabata workout.

30 Minute Tabata Workout for Runners

Warm up – 5 minutes

Tabata intervals – 4 minutes

20 seconds – sprint
10 seconds – walk
Repeat x 8

Recovery jog – 4 minutes

Tabata intervals – 4 minutes

20 seconds – sprint
10 seconds – walk
Repeat x 8

Recovery jog – 4 minutes

Tabata intervals – 4 minutes

20 seconds – sprint
10 seconds – walk
Repeat x 8

Cool down – 5 minutes

This Tabata running workout can be extended or shortened, depending on the length of your run and weekly speed workout. Simply add on more Tabata running intervals to lengthen the workout, or decrease the number of Tabata intervals to lower the intensity or length of the workout.

Tabata running workouts are really beneficial for practicing a fast turnover, as each sprint interval is so short that your body has little time to get up to full speed.

Incorporating Tabata workouts into your running training plan is a great way to boost speed and endurance over time. These structured speed workouts provide not only a challenging physical workout, but a beneficial mental challenge as well.

Mixing things up each week throughout your training plan is a simple way to improve your aerobic capacity and VO2 max, strengthen your muscles, increase mental strength, and gain endurance for long distances.

Shorter speed and interval workouts are beneficial for every runner – whether you’re training for a 5k or marathon. Try out this Tabata workout for runners on your next speed day, and see how your physical fitness improves over time.