The Best Running Workouts to Improve Speed and Endurance

Introduction

When I ran for the first time I was probably 2 years old, and since then I’ve ran in various periods throughout my life. What I’ve learned over the 35+ years of running is that running isn’t just about putting one foot in front of the other—it’s a simple yet complex combination of speed, endurance, and resilience.

In this guide you’ll learn to master running and ultimately shave seconds off your personal best or conquer longer distances with ease. Using the right training regimen can make all the difference, and here you’ll have a solid ground to build upon.

This in-depth guide looks at the best running workouts I’ve found, through years of experience, and the workouts are specifically designed to enhance both your speed and endurance, helping you to achieve your running goals with less risk of injury. In this guide you are already past being a beginner runner and probably more into trying to run sub-20 5k or even faster.

Improving speed and endurance isn’t just about training harder; it’s also about training smarter. By incorporating targeted workouts into your routine, you can help build your cardiovascular system, build muscular strength, and improve your running technique drastically allowing you to run faster with less effort.

We will take a look at everything from interval training that helps improve your speed and recovery during runs to long runs that help keep your basic conditioning in check. Each workout serves a purpose and helps build you into a stronger, faster runner.

Whether you’re a seasoned marathoner or a novice runner trying to improve your speed for the first time, mastering the best running workouts will not only improve your performance but also keep you motivated to learn more about the art and science of running. Get ready to put on your running shoes, hit the streets, and begin your running transformation today!

FAQ

Here I have some questions and answers, click to open up.

This guide will be divided into each type of workout that is best suited to help improve your running.

These running workouts include, but are not limited to:

• Interval Training
• Tempo Runs
• Hill-Repeats
• Long Runs
• Plyometric Strength Training
• Strength Training
• Speed Drills
• Recovery

Interval Training: Turbocharge Your Speed

Interval training is one of the best workouts to see speed improvement for runners of all levels. The following structured workout alternates between short intense effort and short periods of active recovery. By pushing yourself to the limits during the high-intensity intervals and allowing your body to recover during the rest periods, you can quickly improve your aerobic capacity, muscle endurance, and speed. It is one of the best running workouts ever known to man.

It is by far one of my most favorite, since it’s tough, yet fun to do. Most people tend to not push hard enough during intervals, but it really helps to push hard and rest the following day.

Key Benefits of Interval Training:

1. Increases Speed: By running very fast for a very short period of time you are challenging your body to run at a faster pace than usual. This allows you to be biomechanically faster during a race. Interval training helps to improve your sprinting ability and overall running speed.
2. Boosts Endurance: Alternating between high-intensity efforts and recovery periods enhances your cardiovascular fitness, allowing you to sustain higher speeds for longer durations. This is essential for being able to keep running at a higher pace for longer.
3. Efficient Use of Time: Interval workouts are typically shorter duration than steady-state runs, but give you great benefits in terms of fitness gains and calorie burn.
4. Versatility: Interval training can be done almost anywhere! Use on flat tracks, hills, or on a field and adjust the intensity based on your current fitness level and running goals.

Sample Interval Workout:

Warm-Up: Start with a 5-10 minute jog and quick stretch to warm up your muscles.

Intervals: Perform 4-6 repetitions of 400-meter sprints at a pace slightly faster than your race pace. Follow each sprint with a 2-minute walk or slow recovery jog.

Cool Down: Finish with a 5-10 minute cooldown to gradually lower your heart rate and prevent muscle soreness.

Tips for Success With Interval Training:

• Progress Gradually: Don’t go running out the gate (pun intended, I think). It is best to start with shorter intervals and longer recovery periods if you’re new to interval training. Over time you can increase the intensity and duration of your intervals as your cardio improves.
• Focus on Form: Maintain good running form throughout each interval to maximize efficiency and reduce the risk of injury.
• Stay Consistent: Incorporate interval workouts into your training schedule 1-2 times per week to see noticeable improvements in speed and endurance over time. Do it 1 time if very, very hard and 2 times if you go a little lighter 2 days.

Interval training is one of my go-to most powerful tool in my running arsenal. With intervals you get a quick structured approach to boost your speed, endurance, and overall performance. Whether you’re training for a race or simply aiming to push your limits beyond what you thought was possible before, integrating intervals into your routine can take your running to new heights.

Tempo Runs: Building Endurance and Speed

Tempo runs are a fundamental component of any runner’s training regimen aimed at improving both endurance and speed. These workouts involve sustained efforts at a challenging, but sustainable, pace that pushes your lactate threshold—the point at which your muscles fatigue due to a buildup of lactic acid. Using tempo runs in your routine, you can get better at running faster speeds over longer distances, making them an invaluable tool for runners looking to achieve their aerobic fitness goals. Do you want to run a sub-20 5k for example, try our routine do build your running from ground up.

Key Benefits of Tempo Runs:

1. Improves Aerobic Capacity: Running at a fast, yet slow tempo enhances your body’s ability to utilize oxygen efficiently, improving overall aerobic fitness.
2. Increases Lactate Threshold: Tempo runs help raise your lactate threshold, allowing you to run faster for longer periods before fatigue sets in.
3. Enhances Mental Toughness: This is my favorite, because running is also a mental game. temp runs in particular are a challenging pace that builds mental resilience, helping you push through discomfort and maintain focus during races. Let those legs burn, baby burn!
4. Simulates Race Conditions: Tempo runs mimic the demands of race pace, preparing you mentally and physically for competition. Although not as fast as a race, they will drain you.

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Here’s one way to do a Tempo Run Workout:

Warm-Up: Begin with a 10-15 minute easy jog to warm up your muscles and gradually increase your heart rate.

Tempo Segment: Run for 20-30 minutes at a pace that is comfortably hard—approximately 10-15 seconds per mile slower than your 5k race pace. Focus on maintaining a steady effort throughout this segment.

Cool Down: Finish with a 10-15 minute cooldown jog to gradually lower your heart rate and get some slow recovery.

Tips for Success:

• Start Gradually: If you’re new to tempo runs, begin with shorter segments at a moderate pace and gradually increase the duration and intensity as your fitness improves.
• Monitor Effort: Use a heart rate monitor or perceived exertion scale to gauge your effort level during tempo runs. Aim for a comfortably hard pace that you can sustain for the duration of the workout. Your pulse will be high, but not max.
• Incorporate Regularly: Include tempo runs in your training schedule 1-2 times per week, alternating with other types of workouts like intervals and long runs to ensure a balanced training program.

Tempo runs build both endurance and speed, making them a great addition to your training routine. Whether you’re preparing for a specific race or just running for the heck of it with the aim to improve your overall performance, incorporating tempo runs into your routine is a must to achieve your running goals and raise your aerobic fitness to the next level.

Hill Repeats: Strengthening Muscles and Boosting Speed

Hill repeats or hill sprints are great to help build strength, improve speed, and enhance overall running efficiency. I do these A LOT, for fun. I just love getting dirty with these. It is really a test of your character. It is just your mind, your body and that hill.

By training uphill sprints you target different muscle groups and challenge your cardiovascular system in other ways that flat-ground running alone cannot achieve. This section shows how hill sprints can benefit your running performance and provides practical tips for incorporating them into your training routine.

For me these are the hardest, but give the best benefit.

Key Benefits of Hill Repeats:

1. Strengthens Leg Muscles: Running uphill activates more muscles in your calves, hamstrings, glutes, and quadriceps than flat running, promoting muscular strength and endurance.
2. Improves Running Form: Uphill running gives you a “worse angle”, thus allowing more efficient stride length and cadence, which leads to improved running and reduced risk of injury.
3. Boosts Speed and Power: Since you are pushing your whole body with more force and power, you increase speed on a flat surface as your stride will feel lighter than uphill.
4. Increases Mental Toughness: Conquering the hills with blood sweat and tears builds more mental resilience than anything I know. This is the work that will make your mind able to push through fatigue and discomfort during races and challenging workouts ahead.

Sample Hill Repeat Workout:

Warm-Up: Begin with a 10-15 minute easy jog to warm up your muscles and prepare your body.

Hill Repeats: Find a hill with a moderate to steep incline(10-30 degrees is optimal) that takes approximately 60-90 seconds to sprint up at a hard effort. Perform 6-8 repeats, running up the hill at a controlled, fast pace and jogging or walking back down to recover. My hill is nice as I can walk down the side and use most of my energy on the way up. (If you can find this type of hill it’s great!)

Cool Down: Finish with a 10-15 minute cooldown jog to gradually lower your heart rate and aid in recovery.

Tips for Success:

• Choose the Right Hill: Find a hill that challenges you without being so steep that it alters your running form or increases the risk of injury.
• Focus on Form: Maintain good posture, swing your arms, and drive your knees when running uphill to maximize efficiency and power.
• Progress Gradually: Start with a few repeats and gradually increase the number as your fitness improves. Allow adequate recovery between workouts to prevent overtraining.

Hill repeats are an effective way to build strength, speed, and mental toughness, so with that said, just do em’ for gods sake. By incorporating hill repeats regularly into your routine and adjusting the intensity based on your fitness level, you can achieve significant gains in both strength and speed that will better your running capabilities across all distances and terrains.

Long Runs: Building Endurance and Mental Toughness

The dreaded long runs are a cornerstone of distance running training, essential for building endurance, mental toughness, and preparing your body for race day. I really, really do not like these as much as short intense workouts, but these are essential to build up basic aerobic fitness.

Whether you’re training for a marathon or aiming to improve your overall fitness, incorporating weekly long runs into your training really helps get those results. You need to have long runs in order to have the best running workouts. This section explores how long runs contribute to your running goals.

Key Benefits of Long Runs:

1. Enhances Aerobic Capacity: Long runs improve your body’s ability to utilize oxygen efficiently, enhancing aerobic endurance and allowing you to sustain efforts over longer distances.
2. Builds Muscular Endurance: Running for an extended period strengthens muscles and connective tissues, reducing fatigue and improving overall running economy.
3. Mental Preparation: Long runs teach mental resilience by challenging you to push through physical discomfort and mental fatigue, crucial for race day success.
4. Burns Calories and Aids Weight Management: Extended duration at moderate intensity helps burn calories and can contribute to weight loss or maintenance goals.

Structuring a Long Run Workout:

Frequency: Aim for one long run per week, typically on weekends when you have more time and can prioritize recovery afterward.

Distance: Gradually increase your long run distance, starting with a duration that is comfortable and progressively extending it over weeks or months. A common guideline is to increase by no more than 10% per week to prevent overuse injuries. My long runs can be 15km to 25km.

Pace: Run your long runs at a comfortable, conversational pace that allows you to maintain a steady effort throughout the duration. Avoid starting too fast and risking burnout later in the run. I run at a slow pace and about 125-135 pulse.

Hydration and Nutrition: Plan hydration and nutrition strategies for longer runs, especially if you’re training for a marathon or ultra-distance event. Carry water or sports drinks and consider fueling with energy gels or snacks as needed during the run.

Tips for Success:

• Listen to Your Body: Pay attention to how you feel during your long runs. Adjust your pace or distance as needed to avoid injury and promote recovery. Rather go slower than faster here!
• Recovery: Allocate time for proper recovery after long runs. Focus on hydration, nutrition, and adequate sleep to support muscle repair and adaptation.
• Variety: Incorporate variations in terrain and routes to keep long runs interesting and mentally stimulating.
• Good shoes: One of the best tips is getting a great pair of shoes such as Nike Next% Air Zoom, my personal favorite.

Long runs are a fundamental component of distance running training, providing physical and mental benefits that translate to improved performance across all distances. By progressively increasing distance, pacing appropriately, and prioritizing recovery, you can maximize the benefits of long runs and achieve your running goals effectively.

Plyometric Exercises: Boosting Speed and Power

Plyometric exercises, also known as jump training or plyos, are dynamic movements that enhance muscular power, explosiveness, and agility. These exercises involve rapid stretching and contracting of muscles, which helps runners improve their speed, efficiency, and overall athletic performance. This section explores the benefits of plyometric exercises for runners and provides examples of effective plyometric workouts.

Benefits of Plyometric Exercises for Runners:

1. Improved Running Economy: Plyometric exercises enhance muscle elasticity and efficiency, allowing runners to generate more force with each stride and maintain a faster pace over longer distances.
2. Increased Muscle Power: By developing fast-twitch muscle fibers, plyometrics enable runners to produce explosive movements, crucial for sprinting, hill climbing, and surging during races.
3. Enhanced Agility and Coordination: Plyometric drills improve neuromuscular coordination, helping runners move more efficiently and react quickly to changes in terrain or pace.
4. Injury Prevention: Strengthening muscles, tendons, and ligaments through plyometrics can reduce the risk of common running injuries, such as shin splints and IT band syndrome.

Effective Plyometric Exercises for Runners:

Bounding: Perform bounding drills by leaping forward with exaggerated strides, focusing on explosive power and height with each jump. Alternate legs and maintain a controlled landing to absorb impact.

Depth Jumps: Stand on a sturdy platform or box, then step off and immediately jump vertically or horizontally upon landing. This exercise improves reactive strength and power in the lower body.

Box Jumps: Start in a squat position and explosively jump onto a sturdy box or platform. Step down and repeat, focusing on height and controlled landings to minimize impact.

Squat Jumps: Begin in a squat position with feet shoulder-width apart. Explode upward into a vertical jump, reaching for maximum height. Land softly in a squat position and immediately repeat.

Incorporating Plyometrics into Your Training Routine:

• Frequency: Integrate plyometric exercises 1-2 times per week, ideally after a warm-up and on days when you’re not performing intense running workouts or long runs.
• Progression: Start with basic exercises and gradually increase intensity, volume, and complexity as your strength and technique improve. Monitor for signs of fatigue or overtraining.
• Form and Technique: Focus on proper form, emphasizing explosive movements and controlled landings to minimize risk of injury. Consult with a coach or trainer for guidance on technique.

Plyometric exercises complement traditional running workouts by enhancing speed, power, and agility, making them valuable for runners of all levels. By incorporating these dynamic drills into your training routine with care and progression, you can optimize your running performance and achieve new levels of athleticism.

Strength Training: Building Power and Endurance

Strength training is a little known secret most runners do not appreciate. It should be a cornerstone of any well-rounded running program, providing runners with the muscular strength and endurance necessary to enhance performance and reduce injury risk, but most of the time it is not. “I don’t want big muscles”.. Well, this section goes into the benefits of strength training for runners and outlines key exercises to incorporate into your training program. I am personally very invested in Calisthenics, or bodyweight exercises as I feel it suits runners well. The resistances are not major and you can pick and choose exercises that you like and many times there are Calisthenics parks close to trails where people tend to run, so there is no need for a gym membership.

Benefits of Strength Training for Runners:

1. Increased Running Efficiency: Strengthening muscles improves biomechanical efficiency, allowing runners to maintain proper form and technique over long distances.
2. Enhanced Power and Speed: Stronger muscles generate more force with each stride, resulting in improved running economy and faster race times.
3. Injury Prevention: Targeted strength exercises build resilience in muscles, tendons, and ligaments, reducing the likelihood of overuse injuries common among runners.
4. Improved Core Stability: A strong core supports posture and balance, crucial for maintaining optimal running mechanics and preventing fatigue.

Effective Strength Exercises for Runners:

Bodyweight Exercises: Incorporate bodyweight exercises such as squats, lunges, push-ups, and planks to build foundational strength and improve muscular endurance. Calisthenics beginner workout here

Weighted Exercises: If you are to use weights, try to include exercises like deadlifts, kettlebell swings, and dumbbell lunges to increase muscular power and strengthen key running muscles, including the glutes, hamstrings, and quadriceps.

Resistance Bands: Utilize resistance bands for exercises such as lateral leg raises, clamshells, and hip bridges to target hip abductors and adductors, essential for stabilizing the pelvis during running.

Integrating Strength Training into Your Running Routine:

• Frequency: I aim to incorporate strength training exercises 2-3 times per week, allowing for adequate recovery between sessions. Schedule sessions on non-consecutive days to optimize muscle repair and growth. If you are doing some hill sprints, you can skip legs, it may be too taxing.
• Progression: Start with lighter weights or resistance and gradually increase as your strength improves. Focus on proper technique and controlled movements to maximize benefits and minimize injury risk.
• Specificity: Tailor your strength training program to address weaknesses or imbalances identified through gait analysis or performance assessments. Work with a coach or trainer to design a personalized plan aligned with your running goals.

Strength training complements running workouts by enhancing muscle strength, power, and endurance, contributing to improved performance and reduced injury risk. By incorporating these exercises into your training routine with consistency and progression, you can optimize your running efficiency, increase speed, and achieve peak athletic performance.

Speed Drills: Enhancing Running Speed and Biomechanical Efficiency

Speed drills are essential for runners aiming to improve their pace, stride turnover, and overall running efficiency. This section explores various speed workouts designed to enhance speed, agility, and cardiovascular capacity.

Benefits of Speed Drills for Runners:

1. Increased Leg Turnover: Speed drills improve neuromuscular coordination, enabling runners to increase their stride frequency and turnover rate.
2. Enhanced Cardiovascular Fitness: High-intensity intervals challenge the cardiovascular system, improving aerobic capacity and oxygen utilization efficiency.
3. Improved Running Form: Practicing speed drills promotes proper running mechanics, emphasizing posture, arm swing, and foot strike alignment.
4. Mental Toughness: Speed workouts challenge mental resilience, helping runners push through discomfort and sustain effort at higher speeds.

Effective Speed Drills for Runners:

Strides: Perform strides or accelerations over short distances (100-200 meters) at close to maximum effort. Focus on relaxed form and quick turnover.

Interval Training: Incorporate interval workouts such as 400-meter repeats, 800-meter repeats, or pyramid intervals (e.g., 200m, 400m, 600m, 800m, 600m, 400m, 200m) with recovery periods between repetitions to improve speed and endurance.

Fartlek Runs: Fartlek, Swedish for “speed play,” involves alternating between periods of fast running and slower recovery jogging. This flexible approach enhances speed, endurance, and mental fortitude.

Integrating Speed Drills into Your Running Routine:

• Warm-Up: Begin each speed session with a thorough warm-up, including dynamic stretches and easy jogging to prepare muscles for intense efforts.
• Progression: Gradually increase the intensity and duration of speed workouts as your fitness level improves. Incorporate variety by alternating between different types of speed drills to prevent monotony and optimize performance gains.
• Recovery: Allow adequate recovery between speed sessions to avoid overtraining and promote muscle repair and adaptation. Focus on quality over quantity to maximize training benefits.

Speed drills are a cornerstone of speed development for runners, fostering improved leg turnover, cardiovascular fitness, and mental resilience. By incorporating these workouts into your training regimen with consistency and proper progression, you can enhance your speed, endurance, and overall performance on race day.

Recovery: Rest & Sleep Essential for Optimal Performance

While intense workouts like intervals and tempo runs are crucial for improving speed and endurance, adequate recovery and rest are equally important. This section explores the significance of recovery days and strategies to optimize recovery for runners.

Importance of Recovery and Rest Days:

1. Muscle Repair and Growth: Intense running workouts cause microscopic tears in muscle fibers. Rest days allow muscles to repair and rebuild stronger, reducing the risk of injury and improving overall performance.
2. Replenishment of Energy Stores: During rest days, the body replenishes glycogen stores depleted during workouts. This restores energy levels and prepares muscles for future training sessions.
3. Prevention of Overtraining: Continuous training without adequate rest can lead to overtraining syndrome, characterized by decreased performance, fatigue, and increased susceptibility to injuries and illness.
4. Mental Rejuvenation: Rest days provide mental relief from the demands of training, reducing stress and improving motivation and focus for upcoming workouts.

Strategies for Effective Recovery:

Active Recovery: Engage in low-intensity activities like walking, cycling, or swimming on rest days to promote blood flow, which aids in muscle recovery without causing additional stress.

Foam Rolling and Stretching: Incorporate foam rolling and stretching exercises to alleviate muscle tightness and improve flexibility, enhancing recovery and reducing the risk of injuries.

Proper Nutrition and Hydration: Consume balanced meals rich in carbohydrates, protein, and healthy fats to support muscle repair and glycogen replenishment. Stay hydrated to aid in nutrient transport and muscle function.

The Role of Sleep in Recovery:

Adequate sleep is essential for recovery and overall athletic performance. Aim for 7-9 hours of quality sleep each night to facilitate muscle repair, hormone regulation, and mental rejuvenation. If you’ve done some of the best running workouts, you also need some of the best recovery, so go to bed and sleep!

Implementing Recovery Days into Your Training Plan:

• Listen to Your Body: Pay attention to signs of fatigue, soreness, or decreased performance, and adjust your training schedule accordingly. Trust your instincts and prioritize recovery when needed.
• Schedule Regular Rest Days: Incorporate at least one or two rest days per week into your training plan to allow for complete physical and mental recovery. Use these days to relax, engage in light activities, and focus on recovery strategies.
• Monitor Training Load: Track your training volume and intensity using a training log or app. Gradually increase workload and incorporate rest weeks into your schedule to prevent overtraining and promote long-term progress.

Recovery and rest days are vital components of any training program aimed at improving speed and endurance. By prioritizing recovery, implementing effective strategies, and listening to your body’s signals, you can optimize recovery, reduce the risk of injuries, and achieve peak performance on race day.

Summing Up

Incorporating a variety of workouts into your training plan offers several benefits that can significantly enhance your running performance and overall fitness:

1. Improved Speed and Endurance: Interval training, tempo runs, hill repeats, and speed drills target different aspects of your running ability, such as speed, stamina, and lactate threshold. By regularly including these workouts, you can improve your running economy and overall performance.
2. Strength and Injury Prevention: Plyometric exercises and strength training help build muscle strength, power, and endurance. Stronger muscles support your joints and bones, reducing the risk of injuries such as strains, sprains, and overuse injuries common among runners.
3. Mental Toughness and Focus: Long runs and challenging workouts like hill repeats and speed drills not only physically prepare you for race conditions but also enhance mental toughness. Overcoming physical challenges during training builds confidence and mental resilience, crucial for achieving your running goals.
4. Overall Fitness and Health: Running is an excellent cardiovascular exercise that promotes heart health, improves lung capacity, and helps maintain a healthy weight. Incorporating diverse workouts ensures a well-rounded fitness regimen that benefits your overall health.
5. Customization for Individual Goals: Every runner is different, with unique goals, abilities, and fitness levels. Tailoring your workouts based on your specific objectives—whether it’s improving speed, completing a marathon, or simply staying fit—allows you to optimize your training plan for maximum effectiveness and enjoyment.