We’re continuing our weekly workout series with a repeat workout to help you practice running at your target race pace. 800 meter (½ mile) repeats are a popular 5K workout, as you are able to run your goal 5K pace in manageable intervals. Interval workouts such as these stress your aerobic power and therefore improve […]

We’re continuing our weekly workout series with another hill workout that will help you build strength and endurance. While short and fast hill repeats are designed to improve your speed, longer hill repeats at a moderately hard effort will increase your endurance and fatigue resistance. Improving as a runner includes improving both your aerobic fitness […]

We’re continuing our weekly workout series with another great speed endurance workout. If you’ve followed the past two track workouts, you are now familiar with running on the track and it’s time to step up to the next level! Rather than focusing on sheer speed, running longer intervals such a 1000m (1K) on the track […]

If you enjoyed last month’s Intro to the Track workout, you will love this Track Pyramid workout! In this workout, you will cover 4.5 miles total with 2.5 miles of those running at a hard pace. The Workout Warm up with 800 meters (2 laps) easy running. Run hard for 200 meters (½ lap), easy […]

4,3,2,1…run fast!  We’re back at it again this week, with another running interval workout that you can easily track in Runkeeper! The Countdown Fartlek will make your run fly by, as each interval is shorter than the previous one. You run for only 30 minutes, but you will get a heart-pumping workout in! The Workout […]

As a running coach, one of my favorite workouts for runners regardless of their level or pace is the progression run. This type of run can be done on any terrain—no need for a track. The Workout Run out for 15 minutes at an easy effort Run back for 15 minutes at a comfortably hard […]