Make money doing the work you believe in
Music intervals are one of the easiest ways to make running feel fun again.
Pick a playlist you actually like, start with an 8–10 minute easy warm-up, then let the song structure guide the workout.
During the verse, keep it easy.
During the chorus, pick up the pace.
During the bridge or beat drop, add a short controlled surge.
Then settle back down when the next verse starts.
That’s it.
No complicated watch programming. No staring at your pace every 10 seconds. Just music, movement, and built-in intervals.
Why I like this for midlife runners:
It makes interval training feel less intimidating.
It teaches pace changes without forcing every interval to be exact.
It helps you practice recovering while still moving.
It can be scaled for almost anyone.
Beginner version: walk the verses, jog the choruses.
Intermediate version: jog the verses, run the choruses.
Advanced version: steady run the verses, surge the choruses, then push the final 20–30 seconds of each song.
Start with 5–6 songs.
Finish feeling like you could do one more.
That is usually the sweet spot where you build fitness without turning every run into a punishment.
Need more ideas like this? My progressive strength and endurance training plans are right here on Substack under “Posts.”
