Solidify strength and speed with these go-to workouts for every runner
Running workouts don’t have to be complex to yield results. If you’re not in the mood for navigating through a workout with varying splits and paces, consider pulling one of these straightforward, go-to sessions from your arsenal.
Whether you’re new to running, or a seasoned athlete with a collection of medals, you can customize the interval lengths to match your skill level. If you’re looking for even more intensity, increase your effort or extend the duration of the more challenging segments, or alternatively, reduce the recovery periods.
Simple interval repeats
Warm up with five-10 minutes of easy running or fast walking, and insert some dynamic running drills after your legs are warm (all levels).
For beginners::
Run at a sustainable pace for one minute, followed by two minutes of brisk walking to recover (always feel free to extend the recovery time to three minutes, or shorten your running time to 30 seconds).
Repeat for 20-30 minutes.
Intermediate:
Run at a moderate pace for two minutes, followed by one minute of easy running.
Repeat for 20-30 minutes.
Advanced:
Run at a hard pace for three minutes, followed by one minute of easy recovery running,
Repeat for 20-30 minutes.
Cool down with five-10 minutes of easy running (all levels).
Heart-pounding hill workout
Warm up with five-10 minutes of easy running or brisk walking (all levels).
For beginners:
Find a gentle slope and briskly walk uphill for one minute, and walk downhill for recovery.
Repeat for 15 minutes.
Intermediate:
Run uphill for one minute at an effort that leaves you out of breath, and walk downhill to recover.
Repeat for 15 minutes.
Advanced:
Sprint uphill for 30 seconds, and jog or walk downhill for recovery.
Repeat for 15 minutes.
Cool down with five to 10 minutes of easy running or walking (all levels).
Everyone, from newbie to advanced, should follow a harder training day with a day of easy running or rest.
posted Monday December 11th
by Keeley Milne