No matter how much you love running, the ol’ daily out-and-back can start to feel stale after a while. On the hunt for the quick fix for the running blahs, we turned to someone who has been pounding the pavement for years, excelling in running events of various distances from 800 meters to the marathon. Former professional runner and longtime NYC-based running coach John Honerkamp agreed that “after running for a few weeks, it can get a bit boring.” His pick-me-up for running boredom? A quick speed workout that any runner—regardless of experience or fitness level—can do. So Honerkamp created one just for us. His promise: “This spices things up. It’s fun to run fast(er)!”

This challenging speed workout can be done in less than 18 minutes, though more advanced runners can opt for the longer version of the workout.