Need to spice up your run? 3 different running workouts to add to your program.
We have all been there at some point- You just don’t feel like going for the same old run on the same old route. Even the most seasoned of runners can lose motivation to keep putting in miles, but luckily there are a few tricks that can help you get over the hump and keep grinding. One of those tricks is trying a different style of running workout. Not only are these workouts going to be fresh and more exciting, but they can also give your body a new challenge to adapt to! Here are 3 new styles of workout that you can add to your running program to spice up your life.
Interval training
Interval, or speed training, can be a great addition to any running program. Whether you are just getting into running, or training for a marathon, it is always a good idea to do some of you miles at a faster pace for less distance. This can do a few things for your running performance.
First, it can help you get used to a faster pace before you have the endurance to hold it for a prolonged period of time. This will allow you to get comfortable with the technique at this pace, and it can allow your body and muscles to adapt to this faster pace without doing it for so long that you risk injury.
Secondly, it will make your current running pace feel much more manageable. After a speed workout, your next run at your “normal” pace is going to feel slow and will be more comfortable to hold over a prolonged distance.
Here is an example of an interval workout to add to your training:
10 minute light warm- up including some dynamic stretching.
10 x 250m with 90 seconds rest between reps (pace is just faster than your race pace)
10 minute cool down run and stretch
To calculate the pace, you want to run ~10% faster than your 5km race pace. For example, if you run a 25 minute 5km, your race pace is a 5 minutes/km or 1 minute 15 seconds per 250m. Therefore, your pace for this workout should be 1:05-1:08 per 250m rep.
Fartleks
Despite the name, fartleks are a great way to build speed endurance and aerobic strength. Fartleks are similar to interval training where you are doing periods of faster running mixed with periods of relative rest, but in a fartlek your rest is jogging rather than stopping altogether. There are no rules for how you structure your fartlek, so play around with the intervals and have fun with it. Here is an example of a fartlek workout for a 10km training program.
10 minute light warm- up including some dynamic stretching.
2 minutes at 5km pace, 2 minutes easy.
3 minutes at 10km pace, 2 minutes easy.
4 minutes at half marathon pace, 2 minutes easy.
4 minutes at half marathon pace, 2 minutes easy.
3 minutes at 10km pace, 2 minutes easy.
2 minutes at 5km pace, 2 minutes easy.
10 minute cool down jog and stretch.
Alternatively you can use the rating of perceived exertion scale (RPE) over a pace. For 5km pace, you should feel like you are running at 8/10 effort, 10km pace is 6/10 effort, half-marathon pace is 4/10 effort, and your easy runs are warm up pace (2-3/10 effort).
Tempo runs
Tempo runs are runs that are made to push your anaerobic threshold, or where your body starts to produce lactic acid. These are a great way to build early to mid- season strength if you are competing, or can help to make you more comfortable running at faster paces if you are starting out. Tempo runs are more about sustained time at a given intensity rather than running for distance or at a specific pace. The main goal is to hold 85-90% of your maximum heart rate for 15-30 minutes depending on your fitness level. If you are a beginner, start with 15 minutes. If you are a more advanced runner, you should be building towards 30 minutes.
This is a great time to use your running watch with the HR alarm. To calculate your maximum heart rate, take 220 and subtract your age. So, as a 28- year old runner, my maximum heart rate is 192bpm, so my tempo run should be within a HR zone of 163-172bpm. If you don’t have a watch that can calculate HR, you can do it based on RPE again. It should feel comfortably hard, or an 8/10. You should be able to talk in short bursts, but not have a full conversation. Here is an example workout:
10 minute light warm- up including some dynamic stretching.
15-30 minutes at 85-90% maximum HR or an 8/10 RPE.
10 minute cool down run and stretch
Happy running and enjoy the process,