7 Running Workouts to Build Strength and Endurance

This post was written by Doug Hay of Rock Creek Runner.

When did running get so complicated?

I ask myself that all the time, usually when frustrated by a tough workout on my training plan or a confusing training concept.

Running is such a simple act — exactly what drew me to it in the first place — until you complicate it with drills, exercises, and complex workouts.

Of course, it probably comes as no surprise that the workouts on your training plan aren't there just to piss you off. They're included to help you run stronger, faster, and for longer distances.

Unfortunately that doesn't make it any less complicated, so today I'm going to break down seven common running workouts, and share a few examples of how you can put them into practice with your training.

The Importance of Variety

Before we start wading through the details, let's first talk about variety. More specifically, why variety in your training is so important.

There's a little running phenomenon I like to call "Single Speed Running," where a runner logs nearly all of his or her miles at the exact same effort. Day after day. That speed is usually around 75 percent of max effort — not fast enough to really make your body work hard and adapt, but too fast to build much endurance or count as a "recovery" run.

Sound familiar?

Chances are it does, since that's exactly what most runners do.

Not only does Single Speed Running keep you from getting stronger; it also significantly increases the risk of injury: our bodies need variety.

We need uber slow runs just as much as we need Lightning Bolt style sprints. The variety works the cardiovascular system and muscles in different ways, and makes room for both strength-building and recovery.

By understanding the importance of each workout, you're more likely to begin incorporating a variety into your training, and in return, reaping the benefits.

But first, those workouts need to become less daunting and confusing … the goal of this post.

7 Common Running Workouts, Explained

Below you'll find a description of seven most common running workouts for endurance runners. With each explanation, I've also included one or two examples of how to put the workout to use.

Let's start with the easiest:

1. The Easy Run

I'm putting the easy run first because it's often the forgotten workout. But it's also one of the most important.

Running at an easy pace builds endurance, promotes proper form, establishes routine and base mileage, and facilitates recovery. This type of run should be your most common, making up about 65-80% of your mileage (the percentage will vary depending your running philosophy).

The easy run is your aerobic workout, staying within heart-rate zones 1 and 2. If you're unsure where that is for you, ask yourself this question when you're running:

Can I keep a conversation going, speaking in paragraphs with full sentences?

Ask it out loud if you're really unsure … just maybe not when others are within earshot.

If the answer is yes, you're running in that aerobic, or easy zone, where your body and muscles have the energy and oxygen they need. For most runners, this is also where they should run the majority of their long run miles.

Sample Workout

1. 6 miles at an easy, conversational pace. No set structure or fluctuations in speed. The hardest part will be resisting the temptation to speed up.

2. The Tempo Run

The tempo run's pace is often called comfortably hard. Difficult enough to require pushing, but comfortable enough to where you can sustain the effort. This is often just a hair slower than your 10K race pace, where short sentences are possible, but a full-blown conversation isn't.

If you're unsure of your paces, check out this pace predictor. It isn't perfect, but will give you a ballpark pace to aim for.

We run tempo workouts to increase our lactate threshold, or that point at which your body switches from its aerobic system to its anaerobic system, and quickly fatigues thereafter. The higher your threshold at a certain pace, the longer you can sustain that given pace and build strength, speed, and endurance.

Sample Workouts

1. 5-mile run with the middle 3 miles at tempo pace
2. 10-mile long run with the final 3.5 miles at tempo pace

3. The Progression Workout

A progression workout is one of my favorites, and commonly found in marathon training plans. The idea is simple:

Start slow, finish fast.

Over the course of your workout, you'll increase in pace by starting easy and finishing hard.

This progression in pace gives you a complete workout, using both your aerobic and anaerobic systems, without over-straining your body or requiring the same recovery time as a traditional speed workout.

Sample Workouts

1. Thirds: 15 minutes at a strong pace, 15 minutes at a comfortably hard pace, 15 minutes at a hard pace
2. Fast Finish: 30 minutes at a comfortably easy pace, 10 minutes at a hard pace, 5 minutes all out

4. The Hill Workout

Hill workouts are often referred to as "speedwork in disguise," because they offer many of the same benefits of a traditional speed workout, without having to run at top speed.

Running uphill is all about building that explosive power that promotes speed and improved running economy.

Running downhill works your quads, and builds strength in your tendons and joints.

Both are important to a well-balanced runner, so I recommend incorporating uphill and downhill days into training for any sort of hilly course. Just focus your workout on one at a time to get the biggest benefit and reduce the risk of injury.

Hill workouts can be done through hard, short sprints up (or down) a hill, or by running a sustained, gradual hill.

Sample Workouts

1. Short Hill Repeats: 8 hill sprint repeats with light jog back down to rest, following a 3-mile easy run
2. Sustained Hill Repeats: 5 x half-mile hill climbs on a gradual incline with easy run back down to rest

5. The Interval Workout

When you picture the quintessential speed workout, you're probably thinking of interval training. A set distance, repeated a set number of times, at a set pace. Usually with a short rest period in between. Interval distances can be anywhere from 100 meters to a mile or more. Most marathon training plans focus on distances of 400 meters or longer, but the details are left to the workout creator.

Warning: Don't piss off your workout creator. Interval workouts will likely be your most painful runs, the ones that leave you doubled over and gasping for air.

Most intervals are designed to build speed and strength by working your anaerobic system, or lactate threshold running, and focus on shorter distances of a mile or less. They can be run on a track or along a set loop.

Sample Workouts

1. 8 x 400 meters on the track with a 400 meter light jog in between
2. Yasso 800s: 10 x 800 meters on the track, with a light jog for the same amount of time it took you to run each 800 in between
3. 2 x 1,000 meters with 2 minute rest periods + 2 x 800 meters with 90 second rest periods + 2 x 400 meters on the track with 60 second rest periods

6. The Ladder Run

The Ladder Run is a popular form of interval workout which climbs up, down, or both up and down in distance with a short (often 90 seconds or a 400 meter jog) rest period in between each interval. It's a fantastic way to challenge yourself and mix things up, with a variety of high-intensity running paces and distances, all in a single workout.

On a track, increase in distance to the "top" of the ladder, or the longest distance interval, before decreasing back down. If you're just descending the ladder, increase in speed as you decrease in distance.

Sample Workouts

1. Up and Down: 400 meters x 2, 800 meters x 2, 1,600 meters, 800 meters x 2, 400 meters x 2, with a 400 meter light jog in between each interval
2. Down: 1,600 meters x 2, 1,200 meters x 2, 800 meters x 2, 400 meters x 2, with a 400 meter light jog in between each interval

7. The Fartlek Workout.

Ah, the classic Fartlek run. If you'd like to make fun of the name, be sure to pair it with a Jack Daniels joke.

The word fartlek means speed-play in Swedish, and that's exactly what the workout is. An opportunity to play around with different speeds and distances in a single workout. This was my favorite workout day when I ran cross country in high school, and not just because of the name.

In a sport that requires plenty of structure, the Fartlek run allows your creative juices to flow. The workout is simple as this:

Intermix fast running with slower running, and vary the pace and distance of each interval. It could be as flexible as randomly picking a street corner, tree, car, or lamp post to sprint to, or run at a tempo pace for three minutes, followed by an easy pace for four minutes, and a sprint for one minute, and so on. There are no rules, other than to have variety in your paces and distances.

Sample Workout

1. Unstructured: 5-mile run with the final 4 miles consisting of Fartlek intervals
2. Structured: 1-mile warmup + 3 miles, including four to six 5-minute surges each followed by a 2- to 3-minute period of easy running + 1-mile cooldown

Challenge Yourself With New Workouts

Remember how we said variety was so important earlier?

Now's your opportunity to take action. It's easy to get caught up in a monotonous, comfortable rotation of just a few workouts and paces.

Mix it up. Try something new.

The variety just may increase your speed and strength, and reduce your risk of injury.

Which happens to be every runner's dream come true.

About the Author: There are runners, and there are smart runners. Doug's mission is to make every runner a smart runner. Learn how you can start running stronger and smarter on trails through his brand new free mini-course.

The post 7 Running Workouts to Build Strength and Endurance appeared first on No Meat Athlete.

Original Content: 7 Running Workouts to Build Strength and Endurance