1) Long Runs
Gradual increase by having Long runs extend the distance your body can comfortably run. By spending a longer amount of time on your feet, your body becomes more comfortable running longer distances.
Fartlek literally means “speed play” in Swedish and I’ve made them a weekly staple.
Instead of running the track, this is a great interval workout that can be added onto your normal running route. After a brief warm up, pick an object in the distance and run hard to it, then recover to another object. Another way is to run hard for one song, recover for one sing, and repeat until you’re tired.
3) Run Hills
Hills are a great way to add strength training to your running routine.
Running hills can be done in several ways.
- Do hill repeats, which is simply running up a hill at a hard effort and recovering on the way down,
- Run on hilly course that will add variety to the workout.
4) Tempo Run
Tempo run despite being hard to do, it helps one control their pace so that they can last longer in a race.
If you’re new to tempo runs, you should start at around 5 minutes and work your way up to 20 but often no longer than 35-40mins and do always remember to add in around 5 to 10 minutes of warm up and cool down as well.
5) Cross Training
Sometimes, you just don’t want to run.
Take a break from Running. A sweaty session on the bike or a trip to the Climbing gym always gets one in the mood to run again.
Cross training is “active recovery,” meaning that you are getting a workout in, but the body is recovering at the same time. Try to take two cross training days per week to maximize my recovery. It actually feels better by doing an easy workout than taking a complete day off. Read more here