You can adapt this run based on your race course: if you know the course will be hilly, run this workout on hills. If you are running a flat and fast race, do this workout on flat terrain.

In running, there are no magic workouts to get faster. Oftentimes, even, the most effective workouts are the simplest on paper. There is nothing magic about running 8 minutes compared to 7 or 9 minutes. However, 8 minutes of hard running is long enough to improve your speed and train your mental strength for running […]

Running a workout at a variety of paces makes any run fly by — especially a 30 minute workout. Rather than running interval after interval, this workout gives you a combination of a long intervals at a moderately hard effort and very short intervals at a hard effort to keep your body working hard the […]

A tempo run is done at approximately the pace you would run an hour-long race, which for most runners falls somewhere between 10K and half marathon pace. Tempo runs help train you to hold a faster pace for longer, just like you will in a 10K or half marathon race. However, the basic 3-mile tempo […]

We’re continuing our weekly workout series with another endurance workout that will help you work on establishing a good pace for longer distances and races. Short intervals will develop your speed, but if you want to improve your endurance, increase the duration of your intervals and slow them down a bit. Two-mile repeats will build […]

We’re continuing our weekly workout series with a fartlek run that will help you prepare for longer distances like a 10K or half marathon. Short and fast fartlek runs are ideal for preparing for the fast-from-start-to-finish 5K. However, in order to venture into the territory of 10K and half marathon training, you will benefit from […]