Workouts

Understanding the difference between just going for a run and heading into a training session with purpose can have a huge impact on the effectiveness of your workouts. Each of the workouts described here is either intended to build endurance, increase speed, or both. A qualified coach can help you to plan how these workouts fit into your training program to optimize the results. If you are a self-coached athlete, using these workouts at the appropriate phase in your training, can help you to focus your training sessions and add a little variety to your routine.

Workouts:

Tempo Run - Keep these on the shorter side and aim for 80% of your desired pace. Tempo Runs should challenge you.

Long Run - Long Runs should feel easy - you can have a target heart rate in zone 2 or 3 or aim for a pace of about 60% of where you want to be.

Track Intervals 12X100 Sprints - Run two easy laps to warm up. Alternate Sprinting the Straights and Jogging the Turns. Repeat 12 times (Six Laps). Run two easy laps in the opposite direction to cool down. (2.5 miles total)

Track Intervals 8x200- Run two easy laps to warm up. Alternate a half lap Sprint, half lap Jog a half lap. Repeat 8 times (Eight Laps). Run two easy laps to cool down in the opposite direction. (3 miles total)

Fartlek (Free) - This is a Run/Walk workout, with a focus on getting some speed work in, along with periods of rest. Alternate running (80-90% effort) and walking at random intervals.

Fartlek (Structured) - This is a Run/Walk workout, with a focus on getting some speed work in, along with periods of rest. Alternate 1 minute of running (80-90% effort) with 1 minute of walking.

Negative Split Run - Divide your run in half. Run the first half at 60-70% effort. Your goal for the second half is to run faster than your pace in the first half.

Brick Workout - Bike then Run - If you are aiming for a Triathlon or Duathlon, the time spent resting between the bike and run should be minimal, aiming for a back-to-back workout. If using this to build run endurance and cardio strength, taking some time is perfectly fine.

Tempo Ride - Bike at a pace that pushes you but you can sustain for the duration of the ride.

Long Ride - Mileage is the goal. Choose a pace that allows you to remain relaxed and stay consistent throughout the ride.