When I started out on my running journey I didn’t think running would be as scientific as I know it to be now. At first I thought all I needed to do was lace up my shoes and start running then everything would fall into place.
I didn’t even use Strava or a GPS watch on my first few runs! I just went out there and ran until I was gassed out. Then as I got longer into the sport, I started to realize the importance of tracking your runs, investing in a good pair of shoes, monitoring your heart rate, and having a solid training plan.
Focusing on the last point, I thought at first that running everyday would be my training plan to get better. Well you can definitely improve by running all the time, but to really see big strides in your performance you need to incorporate the right types of running workouts depending on your goals.
That was when I started researching the different running workouts I could do to improve my performance, and that’s going to be what we will be focusing on today.
Here are the 6 types of running workouts you should add to your training plan to improve your running performance:
1. EASY RUNS
Easy runs are a type of running workout that are done at a slow and relaxed pace, usually below the runner’s normal training pace. The main goal of easy runs is to allow the body to recover from intense training sessions, maintain fitness, and build a runner’s aerobic base.
They help to increase blood flow to the muscles and reduce the risk of injury. Easy runs are typically done for a longer duration or distance than a typical training run, and are an important part of a well-rounded training program for runners.
Here’s a sample workout for your easy runs:
Warm Up: Start with a 5-10 minute easy jog to warm up your muscles and get your heart rate up.
Main Set: During the main part of your easy run, focus on maintaining a comfortable and relaxed pace. Your breathing should be steady and relaxed, and you shouldn’t feel fatigued. You can run for 30-60 minutes, or for as long as you feel comfortable.
Cool Down: Finish your run with a 5-10 minute easy jog to cool down and help your heart rate return to normal.
Remember, the goal of an easy run is to recover from harder training sessions, so make sure to listen to your body and adjust the intensity and duration as needed.
2. HILL REPEATS
Hill repeats are a type of running workout that involve running up and down a hill or incline multiple times. The purpose of hill repeats is to build strength, power, and endurance.
During hill repeats, runners will typically run up the hill at a challenging but sustainable pace, and then jog or walk down the hill to recover. They are a great way to build leg strength and increase cardiovascular endurance, and they can also help reduce the risk of injury by strengthening the muscles and tissues involved in running.
Here’s a sample workout for your hill repeats:
Warm Up: Start with a 5-10 minute easy jog to warm up your muscles and get your heart rate up.
Hill Repeats: Find a moderate to steep hill that takes about 30-60 seconds to run up. Start with 4-6 repetitions and gradually increase the number of repetitions as you get stronger. Run up the hill at a challenging but sustainable pace, focusing on good form and maintaining a steady breathing rhythm. Jog or walk back down the hill to recover.
Cool Down: Finish your workout with a 5-10 minute easy jog to cool down and help your heart rate return to normal.
3. INTERVAL TRAINING
Interval training is a type of running workout that involves alternating periods of high-intensity effort with periods of recovery or low-intensity effort. The main goal of interval training is to improve endurance, speed, and overall fitness by challenging the body with short bursts of intense effort.
Do note that interval training can be physically demanding, so it’s important to start slowly and gradually increase the intensity and duration of the intervals over time.
Here’s a sample workout for your interval training:
Warm Up: Start with a 5-10 minute easy jog to warm up your muscles and get your heart rate up.
Intervals: 8×400 meters with a one to two minute recovery period in between sets. (The amount of repetitions and the length of the run will depend on your running goals.)
Cool Down: Finish your workout with a 5-10 minute easy jog to cool down and help your heart rate return to normal.
4. TEMPO RUNS
During a tempo run, runners typically aim to maintain a pace that is challenging but sustainable for the duration of the run. This pace is often referred to as the “tempo pace,” and it is typically faster than the runner’s normal easy or recovery pace but slower than their all-out sprint pace.
Tempo runs can help runners build mental toughness and develop the ability to push through discomfort and fatigue during a race.
Here’s a sample workout for your tempo runs:
Warm Up: Start with a 5-10 minute easy jog to warm up your muscles and get your heart rate up.
Tempo Run: Once you’re warmed up, begin the tempo portion of your run by gradually increasing your pace until you reach your desired tempo pace. Aim to maintain this pace at your desired distance. Your tempo pace should feel comfortably hard. You should be able to talk in short bursts, but unable to speak easily in complete sentences.
Cool Down: Finish your workout with a 5-10 minute easy jog to cool down and help your heart rate return to normal.
5. FARTLEK TRAINING
Fartlek training is a type of running workout that involves alternating periods of faster-paced running with periods of slower-paced running or jogging. Fartlek is the Swedish word for ‘speed play’ and is a less-structured type of interval training that is done on the road.
This workout is a great option for runners who don’t have access to a track. During a fartlek run, runners can vary the length and intensity of their faster-paced efforts based on their own goals and fitness level.
Here’s a sample workout for your fartlek training sessions:
Warm Up: Start with a 5-10 minute easy jog to warm up your muscles and get your heart rate up.
Fartlek: Run hard for 1 minute then run easy the next minute. Repeat this structure 8 to 10 times. The way you will do this will depend on your current running abilities and your goals. If you’re a more intermediate runner, you can do 3 minutes hard then 3 minutes easy for 10-12 repetitions.
Cool Down: Finish your workout with a 5-10 minute easy jog to cool down and help your heart rate return to normal.
6. LONG RUNS
Long runs are what will improve your overall endurance, aerobic base, and confidence that you will be able to complete your target distance come race day. During long runs, a runner should run at an easy to moderate pace for an extended period of time, typically 45 minutes to 2 hours or more.
Long runs are a staple of training programs for runners of all levels and goals, from beginner to advanced. We all need this in order to develop the ability to sustain effort over a long period of time.
Here’s a sample workout for your long runs:
Warm Up: Start with a 5-10 minute easy jog to warm up your muscles and get your heart rate up.
Long Run: Once you’re warmed up, begin the main portion of your long run. Aim to maintain a comfortable, conversational pace that allows you to run for the entire duration of the run. Your long run pace should be slower than your tempo or interval pace, but faster than your easy recovery pace.
Fueling and Hydration: Make sure to hydrate before, during, and after your long run, and to eat appropriately to maintain your energy levels. You may want to carry water and energy gels with you on your run.
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Cool Down: Finish your workout with a 5-10 minute easy jog to cool down and help your heart rate return to normal.
IN CONCLUSION
Each of these running workouts have their purpose, but it doesn’t mean that you have to choose one over the other.
For example, a great training plan for beginners could look something like this:
SUNDAY – Long Run
MONDAY – Rest
TUESDAY – Easy Run
WEDNESDAY – Rest
THURSDAY – Speed Run (Interval, Tempo, Fartlek, or Hill Repeats)
FRIDAY – Easy Run
SATURDAY – Rest
A well rounded training plan is one that incorporates multiple types of running workouts that are in line with the runner’s goals and fitness level.
