{"id":7503,"date":"2022-05-08T16:48:06","date_gmt":"2022-05-08T15:48:06","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=7503"},"modified":"2022-10-08T16:31:36","modified_gmt":"2022-10-08T15:31:36","slug":"best-running-workouts","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/best-running-workouts\/","title":{"rendered":"7 of the best running workouts to build endurance, strength and speed\u00a0"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Running is one of the most popular sports in the world. <\/p>\n\n\n\n<p>It&rsquo;s accessible and simple to start running &ndash; all you really need is motivation and some gear and off you go.<\/p>\n\n\n\n<p>Whether you&rsquo;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.<\/p>\n\n\n\n<p>Running workouts like the ones in this guide have been designed with exactly that in mind &ndash; to help you become a stronger and faster runner.<\/p>\n\n\n\n<p>But what exactly are the best running workouts for the job?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>What are running workouts?<\/li><li>Why running workouts are important<\/li><li>The best running workouts to build endurance<\/li><li>The best running workouts to build strength<\/li><li>The best running workouts to build speed<\/li><li>7 of the best running workouts to build endurance, strength and speed<\/li><\/ul>\n\n\n\n<p>Are you ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-683x1024.png\" alt=\"running workouts\" class=\"wp-image-7505\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running workouts\" class=\"wp-image-7505 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are running workouts?<\/strong><\/h2>\n\n\n\n<p>You may be wondering:<\/p>\n\n\n\n<ul><li>&ldquo;How to run faster?&rdquo;<\/li><li>&ldquo;How to run faster for longer?&rdquo;<\/li><\/ul>\n\n\n\n<p>Running workouts are designed to help you improve different aspects of your running, whether that be improving your strength, speed, <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">stamina or endurance<\/a>.&nbsp;<\/p>\n\n\n\n<p>More importantly, running workouts introduce variety into a training plan.<\/p>\n\n\n\n<p>Variety is integral to any training plan to get you used to running at different speeds and paces.&nbsp;<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Whilst running at the same effort week in week out isn&rsquo;t bad, it inhibits your ability to run faster and even increases the risk of injury.&nbsp;<\/p>\n\n\n\n<p>Your body needs variety when running, and running workouts like the ones in this guide are great for providing said variety.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why running workouts are important?<\/strong><\/h2>\n\n\n\n<p>Your body needs variety, especially when training for longer distances and if you want to achieve your next PB.<\/p>\n\n\n\n<p>By introducing running workouts into your training plan, you will see benefits in your running performance. <\/p>\n\n\n\n<p>Running workouts have been shown to:<\/p>\n\n\n\n<ul><li>Improve athletic performance<\/li><li>Improve running form<\/li><li>Help you run faster and for longer<\/li><li>Reduce the risk of common running injuries<\/li><li>Boost your confidence<\/li><li>Boost your metabolism<\/li><li>Help you lose weight<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-683x1024.png\" alt=\"running workouts\" class=\"wp-image-7506\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-683x1024.png.webp\" alt=\"running workouts\" class=\"wp-image-7506 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The best running workouts to build endurance<\/strong><\/h2>\n\n\n\n<p>Workouts that help you build your endurance and stamina are probably what most runners are familiar with.<\/p>\n\n\n\n<p>Endurance running (or long distance running) is a form of running that covers distances of at least 5km.&nbsp;<\/p>\n\n\n\n<p>In order to build your endurance, you need to be running regularly and progressing at regular intervals.<\/p>\n\n\n\n<p>Running workouts like the long run and <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a> are often used to build your endurance and stamina, and subsequently build your base levels of fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The best running workouts to build strength<\/strong><\/h2>\n\n\n\n<p>Many people don&rsquo;t associate running with strength, when in fact&nbsp;running workouts that build strength are key to enhancing your running performance in the long term.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Running workouts like <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprints<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/treadmill-workouts-for-runners\/\" data-type=\"post\" data-id=\"3400\">treadmill running<\/a> are great for building strength.<\/p>\n\n\n\n<p>Both hill sprints and treadmill running (when running at an incline) strengthen the key running muscles in your arms, legs and core.<\/p>\n\n\n\n<p>Uphill running also forces you to focus on your form a lot more.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The best running workouts to build speed<\/strong><\/h2>\n\n\n\n<p>Many runners want to learn how to run faster sooner rather than later. <\/p>\n\n\n\n<p>After all, it&rsquo;s only natural to want to run faster and achieve your next PB.<\/p>\n\n\n\n<p>There are many running workouts for speed that help you run faster. These types of workouts are commonly referred to as &lsquo;speed training&rsquo;.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">strides<\/a> are just two examples which are commonly used in the running community to build speed.<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-683x1024.png\" alt=\"running workouts\" class=\"wp-image-7508\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-683x1024.png.webp\" alt=\"running workouts\" class=\"wp-image-7508 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7 of the best running workouts to build endurance, strength and speed<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#1 The long run<\/strong><\/h3>\n\n\n\n<p><strong>Helps to build: Endurance<\/strong><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>When done as part of a training plan, long runs also give you the opportunity to practise your race pace during training.&nbsp;<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>However, most training plans will include one long run each week, normally done on a Saturday or Sunday.<\/p>\n\n\n\n<p><strong>Sample long run workout:<\/strong><\/p>\n\n\n\n<p>Beginner:<\/p>\n\n\n\n<ul><li>Run for 3 to 6 miles at an easy pace.<\/li><\/ul>\n\n\n\n<p>Intermediate:<\/p>\n\n\n\n<ul><li>Run for 6 to 12 miles at an easy pace.<\/li><\/ul>\n\n\n\n<p>Advanced:<\/p>\n\n\n\n<ul><li>Run for 6 to 20 miles at an easy pace.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#2 The easy run<\/strong><\/h3>\n\n\n\n<p><strong>Helps to build: Endurance<\/strong><\/p>\n\n\n\n<p>The easy run is often underestimated, but it is probably the most important type of run in a training plan.<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>An easy run should be completed at a comfortable pace. <\/p>\n\n\n\n<p>The easiest way to determine this is to run and see if you can easily hold a conversation while you run.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Easy runs are normally done mid-week so you can focus on your long run at the weekend. <\/p>\n\n\n\n<p>A well-rounded training plan should include between 2 to 4 easy runs per week. <\/p>\n\n\n\n<p><strong>Sample easy run workout:<\/strong><\/p>\n\n\n\n<p>Beginner:&nbsp;<\/p>\n\n\n\n<ul><li>Run for 1 to 2 miles at an easy pace.&nbsp;<\/li><\/ul>\n\n\n\n<p>Intermediate:<\/p>\n\n\n\n<ul><li>Run for 3 to 4 miles at an easy pace.<\/li><\/ul>\n\n\n\n<p>Advanced<\/p>\n\n\n\n<ul><li>Run for 6 to 10 miles at an easy pace.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#3 Interval training<\/strong> <\/h3>\n\n\n\n<p><strong>Helps to build: Strength and speed<\/strong><\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>This type of training is great for getting your body used to running at different speeds.&nbsp;<\/p>\n\n\n\n<p>The running interval should be a fast effort &ndash; this means you should be running at an accelerated speed that is 80% to 90% of your max effort.&nbsp;<\/p>\n\n\n\n<p><strong>Sample interval training workout:<\/strong><\/p>\n\n\n\n<p>Beginner:<\/p>\n\n\n\n<ul><li>Run 4 x 400m intervals at 80% to 90% of your max effort, with a recovery walk in between each interval.&nbsp;<\/li><\/ul>\n\n\n\n<p>Intermediate:<\/p>\n\n\n\n<ul><li>Run 6 x 400m intervals at 80% to 90% of your max effort, with a recovery walk or jog in between each interval.&nbsp;<\/li><\/ul>\n\n\n\n<p>Advanced:<\/p>\n\n\n\n<ul><li>Run 8 x 400m intervals at 80 to 90% of your max effort, with a recovery jog in between.&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-683x1024.png\" alt=\"running workouts\" class=\"wp-image-7507\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-683x1024.png.webp\" alt=\"running workouts\" class=\"wp-image-7507 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/running-workouts-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#4 Tempo running<\/strong><\/h3>\n\n\n\n<p><strong>Helps to build: Endurance and speed<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">Tempo running<\/a>, also known as a &lsquo;threshold&rsquo; running, is a pace about 25 to 30 seconds slower than your 5k race pace.&nbsp;<\/p>\n\n\n\n<p>A tempo run is designed to be a challenging pace, but not so much that you&rsquo;re full out sprinting, so around 80% to 90% of your max effort.&nbsp;<\/p>\n\n\n\n<p>You can do tempo runs either sandwiched between two easy runs, or as a standalone session.<\/p>\n\n\n\n<p>To work out your tempo run pace, you can use a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a>.&nbsp;<\/p>\n\n\n\n<p><strong>Sample tempo running workout:<\/strong><\/p>\n\n\n\n<p>Beginner:<\/p>\n\n\n\n<ul><li>5 minute easy run<\/li><li>5 minute tempo run at 80% to 90% of your max effort<\/li><li>5 minute easy run<\/li><\/ul>\n\n\n\n<p>Intermediate<\/p>\n\n\n\n<ul><li>10 minute easy run<\/li><li>10 minute tempo run at 80 to 90% of your max effort<\/li><li>10 minute easy run<\/li><\/ul>\n\n\n\n<p>Advanced:<\/p>\n\n\n\n<ul><li>20 minute easy run<\/li><li>20 minute tempo run at 80% to 90% of your max effort<\/li><li>20 minute easy run<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#5 Fartlek training<\/strong><\/h3>\n\n\n\n<p><strong>Helps to build: Endurance and speed<\/strong><\/p>\n\n\n\n<p>&lsquo;Fartlek&rsquo; is a Swedish term for &lsquo;speed play&rsquo; and Fartlek training is essentially a blend of distance running and interval training.&nbsp;<\/p>\n\n\n\n<p>A Fartlek run involves continuous running with periods of faster running mixed with periods of easy running.&nbsp;<\/p>\n\n\n\n<p>As such, it&rsquo;s a great way to improve your speed and endurance in one session.<\/p>\n\n\n\n<p>One of the key benefits of Fartlek training is that it is a highly adaptable and flexible form of speed training.&nbsp;<\/p>\n\n\n\n<p>The idea is that use markers on your run like street signs or street lamps for your fast and easy intervals. <\/p>\n\n\n\n<p><strong>Sample Fartlek training workout:<\/strong><\/p>\n\n\n\n<p>Beginner:<\/p>\n\n\n\n<ul><li>Run 3 miles with 4 to 5 Fartlek intervals.&nbsp;<\/li><\/ul>\n\n\n\n<p>Intermediate:<\/p>\n\n\n\n<ul><li>Run 6 miles with 5 to 6 Fartlek intervals.<\/li><\/ul>\n\n\n\n<p>Advanced:<\/p>\n\n\n\n<ul><li>Run 10 miles with 8 to 10 Fartlek intervals.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#6 Hill sprints<\/strong><\/h3>\n\n\n\n<p><strong>Helps to build: Strength and speed<\/strong><\/p>\n\n\n\n<p>Running on a flat surface only gets you so far when it comes to improving strength and speed.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Your running form when doing hill sprint workouts will differ to your form when doing road running. <\/p>\n\n\n\n<p>You can learn more out about these differences in my <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\">hill sprints guide<\/a>.<\/p>\n\n\n\n<p><strong>Sample hill sprint workout:<\/strong><\/p>\n\n\n\n<p>Beginner:<\/p>\n\n\n\n<ul><li>Find a 4-8% grade hill and start at the bottom of the hill.<\/li><li>Run up the hill for 60 seconds at your 10k pace, with a recovery walk or jog back down the hill.<\/li><li>Repeat 6 to 8 times.<\/li><\/ul>\n\n\n\n<p>Intermediate:<\/p>\n\n\n\n<ul><li>Find a 4-8% grade hill and start at the bottom of the hill.<\/li><li>Run up the hill for 60 seconds at your 5k pace, with a recovery walk or jog back down the hill.<\/li><li>Repeat 8 to 10 times.<\/li><\/ul>\n\n\n\n<p>Advanced:<\/p>\n\n\n\n<ul><li>Find a 4-8% grade hill and start at the bottom of the hill.<\/li><li>Run up the hill for 90 seconds at your 5k pace, with a recovery walk or jog back down the hill.<\/li><li>Repeat 8 to 10 times.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>#7 Strides<\/strong><\/h3>\n\n\n\n<p><strong>Helps to build: Strength and speed<\/strong><\/p>\n\n\n\n<p>Strides are short bursts of running at an accelerated speed.&nbsp;<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">Strides<\/a> are one of the best running speed workouts for new runners.&nbsp;<\/p>\n\n\n\n<p>One stride should take you 25 to 30 seconds depending on your running ability.<\/p>\n\n\n\n<p><strong>Sample strides workout:<\/strong><\/p>\n\n\n\n<p>Beginner:<\/p>\n\n\n\n<ul><li>Start with a jog.<\/li><li>Build to about 80-90% of your max effort, then gradually slow to a stop.<\/li><li>Repeat 4-6 times.<\/li><\/ul>\n\n\n\n<p>Intermediate:<\/p>\n\n\n\n<ul><li>Start with a jog.<\/li><li>Build to about 80-90% of your max effort, then gradually slow to a stop.<\/li><li>Repeat 6-8 times.<\/li><\/ul>\n\n\n\n<p>Advanced:<\/p>\n\n\n\n<ul><li>Start with a jog.<\/li><li>Build to about 80-90% of your max effort, then gradually slow to a stop.<\/li><li>Repeat 8-10 times.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Running is one of the most popular sports in the world. It&rsquo;s accessible and simple to start running &ndash; all you really need is motivation and some gear and off you go. Whether you&rsquo;ve been running for a few months or a few years, the time normally comes when you want to learn how to &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[115,58],"tags":[171,228,169],"mv":{"thumbnail_id":9325,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/27-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7503"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=7503"}],"version-history":[{"count":9,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7503\/revisions"}],"predecessor-version":[{"id":9326,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7503\/revisions\/9326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9325"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=7503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=7503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=7503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}