Running is one of the most popular sports in the world.
It’s accessible and simple to start running – all you really need is motivation and some gear and off you go.
Whether you’ve been running for a few months or a few years, the time normally comes when you want to learn how to build your strength, speed and endurance as a runner.
Running workouts like the ones in this guide have been designed with exactly that in mind – to help you become a stronger and faster runner.
But what exactly are the best running workouts for the job?
In this guide we’ll explore:
- What are running workouts?
- Why running workouts are important
- The best running workouts to build endurance
- The best running workouts to build strength
- The best running workouts to build speed
- 7 of the best running workouts to build endurance, strength and speed
Are you ready?
Let’s go!
What are running workouts?
You may be wondering:
- “How to run faster?”
- “How to run faster for longer?”
Running workouts are designed to help you improve different aspects of your running, whether that be improving your strength, speed, stamina or endurance.
More importantly, running workouts introduce variety into a training plan.
Variety is integral to any training plan to get you used to running at different speeds and paces.
Many beginner runners start running and go on to complete a 5k, 10k, half marathon and even marathon, yet they only get used to running at a single speed.
Whilst running at the same effort week in week out isn’t bad, it inhibits your ability to run faster and even increases the risk of injury.
Your body needs variety when running, and running workouts like the ones in this guide are great for providing said variety.
Why running workouts are important?
Your body needs variety, especially when training for longer distances and if you want to achieve your next PB.
By introducing running workouts into your training plan, you will see benefits in your running performance.
Running workouts have been shown to:
- Improve athletic performance
- Improve running form
- Help you run faster and for longer
- Reduce the risk of common running injuries
- Boost your confidence
- Boost your metabolism
- Help you lose weight
The best running workouts to build endurance
Workouts that help you build your endurance and stamina are probably what most runners are familiar with.
Endurance running (or long distance running) is a form of running that covers distances of at least 5km.
In order to build your endurance, you need to be running regularly and progressing at regular intervals.
Running workouts like the long run and tempo running are often used to build your endurance and stamina, and subsequently build your base levels of fitness.
The best running workouts to build strength
Many people don’t associate running with strength, when in fact running workouts that build strength are key to enhancing your running performance in the long term.
Not only will you strengthen your muscles and connective tissues through strength training, you will see benefits for your running form and you will dramatically reduce the risk of injury.
Running workouts like hill sprints and treadmill running are great for building strength.
Both hill sprints and treadmill running (when running at an incline) strengthen the key running muscles in your arms, legs and core.
Uphill running also forces you to focus on your form a lot more.
The best running workouts to build speed
Many runners want to learn how to run faster sooner rather than later.
After all, it’s only natural to want to run faster and achieve your next PB.
There are many running workouts for speed that help you run faster. These types of workouts are commonly referred to as ‘speed training’.
Interval training and strides are just two examples which are commonly used in the running community to build speed.
Strides are probably seen as one of the more beginner-friendly running speed workouts as they are one of the simplest forms of speed training.
7 of the best running workouts to build endurance, strength and speed
#1 The long run
Helps to build: Endurance
The long run is often associated with long distance runners like half marathon and marathon runners, but even a 5km run can be considered an endurance run.
A long run is one of the most important (if not the most important) runs in a training plan. It is a form of aerobic exercise that is essential to build your base levels of fitness.
When done as part of a training plan, long runs also give you the opportunity to practise your race pace during training.
Of course, the length of your long run will depend on the distance you are training for and the stage that you are at in your training plan.
However, most training plans will include one long run each week, normally done on a Saturday or Sunday.
Sample long run workout:
Beginner:
- Run for 3 to 6 miles at an easy pace.
Intermediate:
- Run for 6 to 12 miles at an easy pace.
Advanced:
- Run for 6 to 20 miles at an easy pace.
#2 The easy run
Helps to build: Endurance
The easy run is often underestimated, but it is probably the most important type of run in a training plan.
It helps to facilitate recovery between long runs and harder sessions like speed training, and is a good way to establish a running habit and routine.
An easy run should be completed at a comfortable pace.
The easiest way to determine this is to run and see if you can easily hold a conversation while you run.
If your breathing becomes laboured, or you get out of breath, then this means you are running too fast and you need to slow it down.
Easy runs are normally done mid-week so you can focus on your long run at the weekend.
A well-rounded training plan should include between 2 to 4 easy runs per week.
Sample easy run workout:
Beginner:
- Run for 1 to 2 miles at an easy pace.
Intermediate:
- Run for 3 to 4 miles at an easy pace.
Advanced
- Run for 6 to 10 miles at an easy pace.
#3 Interval training
Helps to build: Strength and speed
Interval training is a training method that combines periods of short, intense bursts of speed with slow recovery periods of mild activity like walking or jogging.
This type of training is great for getting your body used to running at different speeds.
The running interval should be a fast effort – this means you should be running at an accelerated speed that is 80% to 90% of your max effort.
Sample interval training workout:
Beginner:
- Run 4 x 400m intervals at 80% to 90% of your max effort, with a recovery walk in between each interval.
Intermediate:
- Run 6 x 400m intervals at 80% to 90% of your max effort, with a recovery walk or jog in between each interval.
Advanced:
- Run 8 x 400m intervals at 80 to 90% of your max effort, with a recovery jog in between.
#4 Tempo running
Helps to build: Endurance and speed
Tempo running, also known as a ‘threshold’ running, is a pace about 25 to 30 seconds slower than your 5k race pace.
A tempo run is designed to be a challenging pace, but not so much that you’re full out sprinting, so around 80% to 90% of your max effort.
You can do tempo runs either sandwiched between two easy runs, or as a standalone session.
To work out your tempo run pace, you can use a running pace calculator.
Sample tempo running workout:
Beginner:
- 5 minute easy run
- 5 minute tempo run at 80% to 90% of your max effort
- 5 minute easy run
Intermediate
- 10 minute easy run
- 10 minute tempo run at 80 to 90% of your max effort
- 10 minute easy run
Advanced:
- 20 minute easy run
- 20 minute tempo run at 80% to 90% of your max effort
- 20 minute easy run
#5 Fartlek training
Helps to build: Endurance and speed
‘Fartlek’ is a Swedish term for ‘speed play’ and Fartlek training is essentially a blend of distance running and interval training.
A Fartlek run involves continuous running with periods of faster running mixed with periods of easy running.
As such, it’s a great way to improve your speed and endurance in one session.
One of the key benefits of Fartlek training is that it is a highly adaptable and flexible form of speed training.
The idea is that use markers on your run like street signs or street lamps for your fast and easy intervals.
Sample Fartlek training workout:
Beginner:
- Run 3 miles with 4 to 5 Fartlek intervals.
Intermediate:
- Run 6 miles with 5 to 6 Fartlek intervals.
Advanced:
- Run 10 miles with 8 to 10 Fartlek intervals.
#6 Hill sprints
Helps to build: Strength and speed
Running on a flat surface only gets you so far when it comes to improving strength and speed.
Uphill running not only builds your strength and speed, but it has benefits for your running form and has even been shown to reduce the risk of injury.
Your running form when doing hill sprint workouts will differ to your form when doing road running.
You can learn more out about these differences in my hill sprints guide.
Sample hill sprint workout:
Beginner:
- Find a 4-8% grade hill and start at the bottom of the hill.
- Run up the hill for 60 seconds at your 10k pace, with a recovery walk or jog back down the hill.
- Repeat 6 to 8 times.
Intermediate:
- Find a 4-8% grade hill and start at the bottom of the hill.
- Run up the hill for 60 seconds at your 5k pace, with a recovery walk or jog back down the hill.
- Repeat 8 to 10 times.
Advanced:
- Find a 4-8% grade hill and start at the bottom of the hill.
- Run up the hill for 90 seconds at your 5k pace, with a recovery walk or jog back down the hill.
- Repeat 8 to 10 times.
#7 Strides
Helps to build: Strength and speed
Strides are short bursts of running at an accelerated speed.
They are easy to include in your weekly routine as they can be done before a run as a warm up, in the middle of a run, or after an easy run to work on form.
Strides are one of the best running speed workouts for new runners.
One stride should take you 25 to 30 seconds depending on your running ability.
Sample strides workout:
Beginner:
- Start with a jog.
- Build to about 80-90% of your max effort, then gradually slow to a stop.
- Repeat 4-6 times.
Intermediate:
- Start with a jog.
- Build to about 80-90% of your max effort, then gradually slow to a stop.
- Repeat 6-8 times.
Advanced:
- Start with a jog.
- Build to about 80-90% of your max effort, then gradually slow to a stop.
- Repeat 8-10 times.
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Farhad
Monday 26th of June 2023
Its really helpful and so Excellent with fact of sport experience articles .thank you so much .