Runners are always looking for ways to run faster and for longer. And typically, in order to achieve such results, you not only need to run often, but you also have to do the right kind of workouts.
In this article, we will be talking about the best running workouts that you can do if your goal is to improve your endurance and your speed. We will suggest sessions that you can do on the trail or in the park and also ones that can be done in the gym. For good measure, we will also add variety to your workouts so that you don’t have to fear getting bored.
6 best running workouts for better performance
Runners are often guilty of going through the same routes at the same pace, day after day, week after week. And even though those runs may feel nice, and you might be enjoying them, they’re not the right route to take if your goal is to improve speed and endurance.
Thankfully by adding just a few more intense sessions to your training plan, you will quickly notice that you’re able to run faster and for much longer. The workouts that we will be suggesting below will help you do just that. It’s a good thing to note that you don’t have to incorporate them all – you can choose just one or two, or you can switch them up from one week to the next one. It’s all up to you.
- Fartlek Run
Fartlek is a Swedish word that translates to “speed play”. It’s essentially a workout that’s done at medium intensity, but it does add variety to your training session and it definitely keeps your body guessing. Basically, a fartlek requires you to run at an easy pace for a particular amount of time and then to give hard effort for a shorter period of time. Typically, it looks a little bit like this:
- 1-minute light effort running
- 1-minute medium-effort running
- 2-minute light effort running
- 2-minute medium-effort running
- 3-minute light effort running
- 4-minute medium-effort running
- 2-minute light effort running
- 5-minute medium-effort running
And that pattern gets repeated for 40 minutes to an hour. Alternatively, you can also use a “Fartlek running playlist,” where you run at light effort during the verses and then go hard on the chorus.
- Interval Workout
Interval workouts are a great way to increase stamina, which will help you recover quicker and hold a faster pace during longer races. The great thing about these “ladder” routines is that they’re suitable for both beginners and advanced runners, as the difficulty and the effort required can vary based on your endurance levels. It typically looks like this:
- Run 100m at a fast pace
- Run 500m at a slow pace
- Run 200m at a fast pace
- Run 600m at a slow pace
- Run 300m at a face pace
- Run 700m at a slow pace.
Then repeat this for as long as you like. Usually, interval workouts tend to be shorter – anywhere from half an hour to 45 minutes is enough, as the idea is to challenge your lung capacity.
- Cross Training
It might be surprising to you, but including one cross-training, HIIT-style workout per week can help you build endurance while adding a bit of variety to your training routine. Doing weightlifting and plyometric exercises will help you build strength and power so that your muscles become more durable and stronger, allowing you to maintain pace and run faster for longer.
When choosing what kind of workout to do, you can opt for a CrossFit-style WOD that includes exercises with workout ropes, box jumps, burpees, and squat jumps.
The thing is, you need to be careful not to overdo it with these workout sessions, as they put your muscles, joints and tendons under a lot of stress and can lead to injuries if the exercises are not performed correctly.
- Running up hills
You can think of running up hills as a speed workout. Even though they’re challenging in a much more unique way. First of all, when you’re required to climb up while running, that puts more stress on the muscles in your legs and helps you build explosive power, which is key for running faster.
Along with that, running downhill requires your body to build additional strength in your tendons and joints. As an athlete, these kinds of workouts are always incredibly difficult to do, but they do come along with many benefits, which is why they should be done regularly.
A hill workout can look like this:
- Sprint uphill for 30 seconds.
- Jog down to the bottom of the hill.
- Rest for 60 seconds.
- Repeat.
You can start by doing 5-10 reps and then go for more over time. Additionally, you can increase either the distance you cover during the sprint or its duration.
- The Yasso 800s
This is a well-known workout amongst runners as it was developed by the legendary guru of the sport – Burt Yasso. It’s called the 800s because it requires you to run intervals of 800m and it’s extremely helpful for developing endurance and speed. Some claim that it can even help predict your marathon time.
The best place to do this workout is on track if there’s one available near you. To do it, you will first have to set a goal marathon pace. Let’s say that’s four hours and in that case you will have to run 800m intervals in 4 minutes. If the goal time is 3 hours, you’d have to aim for 3 minutes – you get how it goes. The workout looks like this:
- Run 800m at your pre-determined pace time.
- Walk or jog for the same amount of time.
- In the beginning, do this for 5-10 reps and try to maintain the same pace throughout the workout.
- Try to progress each week until you’re able to do 10-15 repeats without any issues.
- Progression Run
This is a training session designed to help you improve aerobic endurance by gradually increasing the speed at which you’re running. It’s definitely a more challenging workout, as it helps you improve not only physically but also mentally, as it trains resilience and discipline. Both of these are key for long-distance running, especially marathons.
The workout goes like this:
- 10-minute easy pace run
- 10-minute medium pace run
- 10-minute hard effort run.
You can increase the time and effort as much as you like, and you will need to do so as you improve.
To conclude
If you’re a runner that wants to improve your speed and endurance, you have to be willing to put in the effort. This means that once or twice per week, you ditch the easy, familiar runs and trails and going for a more challenging workout.
In this article, we introduced you to six different kinds of training sessions, which are all going to help make you a faster, better runner, and which ones you choose to do is entirely up to you.
