10 Running Workouts For Speed And Endurance

There are so many different reasons to be a runner and enjoy its benefits. Not everyone wants to run further or faster, but if you want to improve your speed and endurance, you need to add running workouts to your training plan.

It’s tempting to always run at the same pace. You lace up your trainers and go for a run. Often, this pace is a little harder than an easy run but not hard enough to be a specific running workout. Your runs are in the dreaded grey zone: not fast enough to develop your cardio and running muscles but too fast to build endurance or count as recovery.

To become a better runner, approximately 80% of your running should be in Zone 2, where your heart rate stays within 60-70% of your maximum at an easy conversational pace. The remaining 20% should be specific running workouts. Read on for suggested running workouts for both beginner runners and improvers.

Running Workouts For Beginners

If you’re new to running, you may be tempted to do too much too soon, and many new runners get injured. Play safe and keep the majority of your runs at Zone 2 pace. Just running at an easy pace will be enough for your body to become stronger and more resilient. The challenge of running is enough for new runners without adding running workouts.

When you’ve been running for 3 to 6 months, these beginner workouts will give you a taste of running faster. Try adding a speed session to your training plan once a week.

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1. Strides

Strides are an excellent way to test out your body. They’re short bursts of relaxed, faster running. Add strides towards the end of an easy run when your body is fully warmed up. As a beginner, aim for 4 to 6 strides.

To run strides, find a level surface. I like to run mine on a playing field or similar soft surface. Ease into your fast pace over the first 5 seconds, focus on staying relaxed at your fast pace, and maintain until it feels natural to slow to a stop. Your stride interval should be about 20 to 30 seconds.

Fully recover before your next stride. Your strides should be effortless and enjoyable.

2. Fartlek

This is another excellent speed workout for beginners. The word “fartlek” in Swedish means “speed play,” and it accurately describes the workout session.

You’re running to feel, mixing fast-paced running with slow running and varying the pace and distance of your spontaneous intervals. This is an important training session for orienteers, where you run hard to a control marker and then jog for a few minutes while you study the map. I like to run a fartlek session off-road in a local park or woods.

Start by warming up with easy running and then instinctively vary your pace. Aim for a point you can focus on, such as a tree or a bend in the path, and increase your pace. It could be a sprint or a fast-tempo pace. Ease up with some jogging before picking your next target. Stay in tune with your body; recovery time will be as long or short as needed. The only rule is to keep moving.

3. Tempo Run

Tempo runs improve your speed endurance. You’re training your body to clear lactate faster and raise your lactate threshold. By running at a comfortably hard pace for at least 20 minutes, you’re training your body to run at a sustained effort.

Your tempo pace is at 80 to 85% of your maximum heart rate. It’s a pace you can sustain for an hour, a little slower than your half-marathon race pace. Although the classic tempo distance is 20 minutes, newer runners should start with shorter intervals, such as 5 minutes. Remember to always warm up properly before starting the tempo session.

Find out more about Tempo Running for Beginners and try these Tempo Run Workouts.

4. The 10-20-30 Workout

This is an ideal introduction to interval running for beginner runners. The 10-20-30 workout improves your VO2 max and encourages faster running, but because you’re only sprinting for 10 seconds, it doesn’t put an excessive load on your body.

The basics of the 10-20-30 sessions are jogging for 30 seconds, running at your normal training pace for 20 seconds, and sprinting for the last 10 seconds. You complete this session five times and recover with a two-minute jog. The whole set is then repeated two or three times.

Find out more: 10-20-30 Running Workout For A Faster 5K Time

Running Workouts For Improvers

After running for at least six months, preferably a year, you’ll have built up enough leg strength to take your running workouts to the next level. Remember that the key to a good interval session is a proper warmup. Jog for 10 to 20 minutes, complete drills such as walking lunges and high knees, and do dynamic stretching.

5. Hill Repetitions

Hill repetitions will help you build strength and explosive power. Running uphill can also be safer for building speed, as the impact forces on your body are reduced compared with running on the flat.

Start with gradual hills (3 to 5% gradient). You want to maintain a smooth running action. You can progress to steeper inclines when you’ve built some strength and resilience.

Suggested hill workout:

10-minutes easy warm-up.
6 x 30 seconds uphill with 90 seconds jog back down.
10-minute cooldown

As you get stronger, add a second set of hill repetitions.

6. Interval Workout

Interval training is the go-to workout for most distance runners trying to improve their times. Ideally, interval training is on the track, but a flat loop in the park or on a quiet road will also suffice. The details depend on the objective. 5K and 10K runners will typically run shorter intervals to focus on speed, such as 300 to 400 meters. Marathon runners tend to swear by Yasso 800s for building endurance.

Suggested intervals:

6 x 300m with 2 min jog recovery. Try to maintain a consistent pace for each interval.
8 x 200m with 90-second jog recovery. The focus here is on speed, so it’s important to fully recover between intervals. If necessary, take a longer recovery period.
6 x 400m with a 400m jog recovery. Again, aim for a consistent pace for each interval.
Yasso 800s: 10 x 800m with a jog recovery for the same amount of time it took to run the 800m. It’s the classic marathon workout for building endurance; some claim it predicts your marathon time.
Warm-up and cool down with at least 10 minutes of easy running.

7. Ladder Run

A ladder workout is a fun way to mix things up and helps with running motivation. You start with a short distance and build the distance with each interval. At the top distance, you can go back down the ladder to your original distance.

Suggested workout:

Warm up with 10 minutes of easy running, then:
Run for 50m, jog for 50m
Run for 100m, jog for 100m
Run for 150m, jog for 150m
Run for 200m, jog for 200m
Run for 400m, jog for 400m
Go back down the ladder to 50m.

8. 30 Second Reps

This is one of my favorite workouts. You can push yourself hard over the 30 seconds, but as the number of intervals increases, you’re fighting to keep a consistent pace.

Warm up with 10 minutes of easy running
10 x 30 seconds with 30 seconds recovery.
As you get fitter, the ultimate aim is 30 x 30 seconds with 30 seconds recovery!

9. Mile Repeats

Mile repeats are an excellent way to build confidence. You’re running each mile at your 10K race pace. As you build up to running 5 x 1-mile repeats, you’ll know that you’re capable of maintaining your target pace for the duration of the race.

Warm up with 10 minutes of easy running
3 x 1 mile at 10K race pace
3-minute recovery jog between miles
Build up to 5 x 1 mile at 10K race pace.

10. Negative Split Workout

A negative split workout helps you practice race pacing. The aim is to run the second half of your training session faster than the first. It can be a running workout of any distance; you just need to set off at a constant pace and run consistently slightly faster over the second half.

By nailing this workout, setting off too fast in races will become a distant memory.

10 Running Workouts For Speed And Endurance