You must include workouts in your training plan if you want to improve your running. Workouts stress your muscles so that your body will learn to adapt to faster paces and longer runs. Use the workouts from the two categories below to target the two most important factors for distance runners: speed and endurance. Though you will not need blistering speed as a distance runner, these workouts will give you the kick necessary to improve your performance. Each one explains how it is helping you become a stronger, faster runner.If you need to know the speed at which you should be running these workouts, see our pacing page. Speed WorkoutsSpeed work is a necessary part of any training plan, whether you are running a 5k or an ultra marathon. In the short term, speed allows you to change your pace for strategy or for breaking the monotony in a race. In the long term, working on speed is obviously the only way to get quicker.Endurance WorkoutsAs a distance runner, you know that endurance is crucial. However, running at the same pace 5 days a week is not a good way of increasing your endurance. Instead, what you need to do is increase your ability to run at an accelerated pace. Speed work builds the muscles; endurance work strengthens the cardiovascular system, allowing you to hold a strong pace for the length of your race. More About WorkoutsBefore any workout, make sure to include a warm-up of at least 10-12 minutes at an easy pace. It usually takes about this long for your heart rate to get settled and get the blood flowing to your muscles, which can increase your speed and therefore the quality of your workout. A warm-up and some dynamic stretching can ensure a good workout.The following table may be helpful in deciding what workout is might be the best fit for your schedule, whether you have access to a track, need something more customizable to fit your time constraints, or need to work speed or endurance.
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