The Best Running Workouts to Try Right Now

Many runners find pushing themselves in training and racing as one great source of enjoyment for the hobby, which is why once a month in our Runner’s World+ member newsletter we describe a quality workout that will be satisfying to do and that will improve your race-day performance.

If—perish the thought!—you haven’t archived the workouts we recommended, no worries. Here they all are below. Why not save this page and give one of these workouts a go on your hard day?

Where to do it: On roads or a bike path; ideally, flat to rolling but not too hilly if on roads

What it’s good for: Building your ability to hold a strong pace for a long time and to run faster despite mounting fatigue

When to try it: Do this workout at the pace or perceived effort or heart rate you usually do tempo runs at

Getting in a high volume of fast running without overexerting yourself; instilling a sense of pace:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run 3 to 4 miles continuous, starting at 30 seconds per mile slower than 10K race pace.
• After that first mile at 30 seconds per mile slower than 10K race pace, increase your pace by 5-10 seconds per mile.
• Continue increasing your pace by 5-10 seconds per mile after each mile until you’ve completed your intended length of fast running.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

How to do it, higher-mileage version:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run 4 to 6 miles continuous, starting at 30 seconds per mile slower than 10K race pace.
• After that first mile at 30 seconds per mile slower than 10K race pace, increase your pace by 5-10 seconds per mile.
• Continue increasing your pace by 5-10 seconds per mile after each mile until you’ve completed your intended length of fast running.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• A good location option is to do repeated short loops of half a mile to two miles. Doing so means you can more easily know you’ve appropriately increased the pace without having to account for changes in topography.
• Use the first minute of each mile during the progression run to get up to the prescribed pace. Your acceleration throughout a progression run should feel smooth and natural, not abrupt.
• If you’re not feeling great once you start running faster, it’s fine to speed up toward the slower end of 5-10 seconds per mile faster. That’s better than cutting the progression run short or being unable to pick up the pace each mile.
• Similarly, if you’re having an off day, it’s okay to stop after the shorter end of the prescribed distance range. You want to finish progression runs feeling strong rather than like you’ve been barely hanging on for the final mile.

Where to do it: On roads or trails with good footing or a flat stretch of road or bike path

What it’s good for: Learning how to lock into 5K pace when tired and how to finish faster than 5K pace

When to try it: During the middle portion of a 5K build-up; also during a racing phase when you have 2-3 weeks between races

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run 1 mile/4 laps of the track at 10K race pace.
• Jog ¼ mile/1 lap of the track.
• Run ½ mile/2 laps of the track at 5K race pace.
• Jog ¼ mile/1 lap of the track.
• Do three more of those ½-mile/2-lap repeats at 5K race pace, following each with a recovery jog of ¼ mile/1 lap of the track.
• Run ¼ mile/1 lap of the track at mile race pace.
• Jog ¼ mile/1 lap of the track.
• Run ¼ mile/1 lap of the track at mile race pace.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Stick to the prescribed paces and recoveries throughout this workout. It’s designed to ingrain 5K pace when you’re a little tired (from the mile at 10K pace) and then improve your ability to finish hard (from the reps at mile pace) once you’re really tired.
• On the reps at 5K pace, visualize yourself around the 2-mile mark of a 5K. Practice holding good form and running 5K pace as relaxed as possible.
• On the reps at mile pace, accelerate gradually over the first 10-20 yards, as you would when trying to kick at the end of a 5K.
• Run the first rep at mile pace as smoothly as possible. Then feel free to go as hard as possible over the second half of the second rep at mile pace.

Where to do it: On roads or trails with good footing or a flat stretch of road or bike path

What it’s good for: Building your ability to hold a strong pace a la a tempo run, but with more direct applicability to races of 10K and shorter

When to try it: Warmup Rule Every Runner Should Follow

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run for 3 to 4 minutes at 8K race pace. (See below for guidance on knowing how far to go.)
• Jog for 60 to 90 seconds. (See below for guidance on determining your recovery jog.)
• Repeat this sequence of 8K race pace/recovery jog a total of six times.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• If you don’t know your 8K race pace, run 5K race pace plus 5 seconds per mile, or 10K race minus 3-5 seconds per mile.
• No matter how fast you are, do critical velocity reps that last for 3 to 4 minutes. If you’re doing the workout by time, pick a time that’s easy to calculate repeatedly, such as 3:00, 3:30, or 4:00.
• If you’re doing the workout on a track or using your watch to hit a set distance for each rep, pick an easily calibrated distance that falls within how far you can go in 3 to 4 minutes at 8K race pace. For example, if your 8K race pace is 7:00 per mile, you could run 800-meter repeats in 3:30.
• If you’re doing the workout based on time, pick a recovery jog between 60 and 90 seconds that will be easy to calculate repeated, such as 60, 75, or 90 seconds.
• If you’re doing the workout based on distance, take a 200-meter jog between repeats.
• Each rep should require good concentration and attention to form to maintain the proper intensity, but your breathing should remain under control. You should finish the workout feeling like you could have done two more reps without going to the well.
• To learn more about critical velocity pace, If you’ve regularly been doing hard workouts lately, aim for 5K pace for the hard sections.
  

Where to do it: On roads or trails with good footing or a flat stretch of road or bike path

What it’s good for: Boosting your VO₂max, Jog 400 meters 1 lap of the track after each kilometer repeat

When to try it: 1-2 times a month during a 5K buildup; once a month during buildups for other races from the mile to marathon

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run two 200-meter repeats (half a lap of the track) at current 5K race pace.
• How to Run Fast When You Typically Run Long.
• Run five 1-kilometer repeats (2½ laps of the track) at 5 seconds per mile faster than your current 5K race pace. For example, if your current 5K race pace is 7:00 per mile, run the kilometers at 6:55 mile pace, or 4:20 per kilometer.
• Jog 400 meters (1 lap of the track) after each kilometer repeat.
• After jogging a lap following the fifth kilometer repeat, run 200 meters at mile race pace.
• Jog to 200 to 400 meters, or just walk around, until you feel ready to run one more short fast repeat.
• Run 200 meters at mile race pace or faster.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Consider the first two 200-meter repeats the last part of your warmup. Don’t run them faster than 5K pace. Their purpose is to prepare your cardiovascular system for the harder work to come.
• Run as even pace as possible during the kilometer repeats. Building a cushion over the first lap and then slowing toward the end of repeats limits your fitness gains and reinforces the bad habit of starting races too quickly.
• The final two 200-meter repeats are an opportunity to hone your closing kick. Focus on staying relaxed so that your speed can come out rather than trying to muscle and grit your way through them.

Where to do it: On roads or trails with good footing

What it’s good for: Boosting your VO₂max, Jog 400 meters 1 lap of the track after each kilometer repeat; learning how to hold race pace when tired

When to try it: 1-2 times a month during a 5K buildup; once a month during buildups for other races from the mile to marathon

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run one 400-meter repeat (one lap of the track) at your current 5K race pace.
• Run 200 meters (half a lap of the track) at the fast end of your normal training pace. For example, if your normal training pace is 8:00 to 8:15 per mile, you would aim to do this 200-meter run in about 1:00.
• Without stopping, do this sequence of 400 meters at 5K pace/200 meters at “fast normal” pace eight times, to complete 12 laps of the track.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• This workout was a staple of the great Australian runners of the first running boom. (Hence “quarters” instead of “400s.”) Everyone from milers to marathoners did it regularly, because it’s highly effective despite taking relatively little time.
• The 200-meter runs between the 400s are the key to the workout. They aren’t typical recovery jogs. You’ll need to stay as focused mentally on them as during the 400s.
• Don’t go faster than current 5K race pace on the first six repeats. Otherwise, you’ll have to slow on the 200-meter “floats” between and negate the purpose of the session.
• In the unlikely scenario that you’re feeling frisky after six repeats, it’s okay to try to run the final two 400s a little faster.
• If you do the workout correctly, your cumulative time should be close to what you would do on a 3-mile tempo run.

Where to do it: On roads or trails with good footing, bike path, or flat stretch of road

What it’s good for: Getting in some quality without exhausting yourself; hitting race pace when already a little tired

When to try it: 5-7 Do your normal pre-workout

How to do it:

• Do a conversational-effort run that’s 3 miles shorter than your typical daily-run distance. Pick a distance that’s longer than your shorter runs, but not as long as your long runs. For example, if a normal run for you is 7 miles, run 4 miles.
• Finish that run at the track or somewhere else flat where you can run fast for 400 meters (one lap of the track) or a quarter mile.
• Run one 400-meter (or quarter-mile) repeat at about your half marathon race pace, or what feels like the pace you usually hold on tempo runs.
• Take a 1-minute standing/walking rest.
• Run seven more 400-meter or quarter-mile repeats. Try to run each about 1 second faster than the previous one.
• These sessions build speed and aerobic power to set you up for faster races.
• After the eighth repeat, do a 1-mile cooldown.

simulate being on the track:

• This workout is a great summer session. The longer-than-usual warm-up is short enough that you can still run fast after it. The repeats are short enough and few enough that you won’t wilt halfway through.
• The workout is also good for summer because you can do it as a maintenance session if you’re racing frequently.
• You might find that the first repeat will feel more difficult than half marathon pace “should.” Don’t worry. You’ll probably feel looser and more fully warmed up by the second or third repeat.
• Try to accomplish the slight increase in pace from rep to rep without straining. Visualize fast feet and relaxed arm carriage.
• If you hit the same pace for three consecutive reps, you’re probably tired. Just hold that pace for the remaining repeats.
• If you feel especially frisky after the first six reps, feel free to let loose on the last two.

Where to do it: On roads or trails with good footing, a bike path, or a relatively flat road

What it’s good for: Getting in good volume at a range of key intensity levels, and improving your ability to run faster despite mounting fatigue.

When to try it: During your block of hardest training for an important race, when you’ve built the fitness to handle challenging interval sessions. Don’t do this workout within 10 days of an important race.

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run 1 mile/4 laps of the track at between half marathon and marathon race pace.
• Jog ¼ mile/1 lap of the track to recover.
• Run 1 mile/4 laps of the track at between 10K and half marathon race pace.
• Jog ¼ mile/1 lap of the track to recover.
• Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Jog ¼ mile/1 lap of the track to recover.
• Run 1 mile/4 laps of the track at 5K race pace or faster.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• If you’re a lower-mileage runner, aim for the slower end of each mile repeat’s pace range. The volume of fast running at increasing speed will itself prove challenging.
• If you’re a higher-mileage runner and/or feeling frisky, aim for the faster end of each mile repeat’s pace range.
• Stick to the prescribed paces. Part of this workout’s point is to get used to running faster on each repeat. Don’t turn it into a standard mile repeat session.
• Run each repeat at as even of a pace as possible. Running the first half of a repeat too fast and then slowing, or vice versa, to reach the prescribed finish time for that repeat isn’t what we’re after here.

Where to do it: On roads, bike paths, or other surfaces with no-hassle footing

What it’s good for: Learning how to run fast and with good form when you’re tired. Physiologically, it leads to more benefit from your long run, because the faster running will require you to burn carbohydrates; your body will adapt by becoming more efficient at burning carbs. Psychologically, it’s good practice at bearing down when you’re fatigued.

When to try it: On any otherwise easy long run that’s more than a week away from a race. Don’t do these end-of-run pick-ups during a long run that is farther than you’ve gone in the last month or that already includes faster running, such as some middle miles at marathon race pace.

How to do it:

• Start your longest run of the week at an easy, conversational pace.
• Getting in a high volume of fast running without overexerting yourself; instilling a sense of pace.
• With about two miles to go, run 30 to 60 seconds at 5K to 10K race pace. Concentrate on good turnover and upright posture.
• Return to an easy run for the same duration as your pick-up. For example, if you ran a 45-second pick-up, follow it with 45 seconds of easy running.
• This workout is a great transition from.
• After your final pick-up, run the remainder of your long run at an easy pace.

simulate being on the track:

• The first one or two pick-ups will likely be a little jarring. Take a few seconds to get up to speed on your pick-up instead of immediately launching into the faster pace.
• It’s okay to vary the duration of your pick-ups. Start on the shorter end and, as you become accustomed to running faster, try to increase the duration of the later ones. Just be sure to follow each pick-up with a bout of easy running of the same duration.
• If you feel any acute muscle or joint discomfort on pick-ups that you didn’t feel while running easily, stop doing the pick-ups and finish your long run at an easy pace.

Where to do it: On roads or trails with good footing

What it’s good for: This workout has so much going for it:

• You get in 25 minutes of hard running in just more than a half hour, making it time-efficient.
• You can do it almost anywhere, making it convenient.
• You can do it over courses that mimic upcoming races, making it specific.
• You get only a 1-minute jog between hard efforts, making it effective at teaching you to start races under control.

When to do it: Any time, including race week (see below for a race-week recommendation)

How to do it:

• We may earn commission from links on this page, but we only recommend products we back.
• If you feel especially frisky after the first six reps, feel free to let loose on the last two.
• Run hard for 2 minutes. Jog 1 minute.
• Keep increasing the hard portions by 1 minute up to 5 minutes, while keeping your recovery jog at 1 minute.
• After the 5-minute rep, come down the ladder in reverse order (hard efforts of 4, 3, 2, and 1 minutes, each followed by a 1-minute jog).
• Do your normal post-workout/post-race cooldown jog Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Your first time trying this workout, err on the side of caution. If you do the first few reps too fast, you’ll really be hurting by the time you come back down the ladder.
• If you haven’t regularly been doing hard workouts lately, aim for 10K pace for the hard sections.
• If you’ve regularly been doing hard workouts lately, aim for 5K pace for the hard sections.
• If you want a good session that won’t exhaust you, go “up” the ladder at 5K to 10K pace, then “down” at mile to 5K pace. (This is a good approach four or five days before a race.)

Where to do it: On a bike path or relatively flat road

What it’s good for: Run 5 minutes at between 15K and half marathon race pace

When to try it: Any time you would normally do a straightforward tempo run

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run 5 minutes at between 15K and half marathon race pace.
• Jog 1 minute to recover.
• Continue this sequence of 5:00 comfortably hard/1:00 easy until you’ve done your target amount of tempo intervals. (See below for guidance on how many to do.)
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Do this workout at the pace (or perceived effort or heart rate) you usually do tempo runs at.
• Aim for 10 minutes more at tempo pace than you normally accumulate in a tempo run. For example, if your typical tempo run lasts for 25 minutes, do seven 5-minute tempo intervals for a total of 35 minutes at that intensity.
• The 1-minute jogs between reps are key to this workout. They allow you to do more work at tempo pace but are short enough that your heart rate stays appropriately elevated.
• This is a great example of Advertisement - Continue Reading Below. You should finish feeling pleasantly fatigued, but not like you went to the well. Doing a workout like this most weeks will increase your ability to hold a strong pace while leaving you fresh enough to feel good on the rest of your runs.

Where to do it: Wherever you do your long runs

What it’s good for: Learning to run fast when tired, then learning to hold good form when even more tired

When to try it: Once a month during a 5K or 10K buildup, except for within 10 days of your goal race

How to do it:

• Divide the run into three segments—pre-workout, workout, post-workout. The middle workout section will take 25 minutes. Evenly allot the remaining time between the pre- and post-workout segments. For example, if your long run will take you 1:45, then break the run into 40 minutes pre-workout, 25 minutes for the workout, and 40 minutes post-workout.
• Run the pre-workout segment at your normal conversational long run pace.
• To do the workout, run 3 minutes hard, followed by a 2-minute recovery jog.
• Do this sequence five times to total 25 minutes.
• Run the post-workout segment at your normal conversational long run pace.

simulate being on the track:

• Do the first one or two 3-minute segments at around 10K race pace or effort. Then try to hit closer to 5K race pace or effort for the final three or four.
• Focus more on effort than pace during the faster 3-minute segments. Doing so accounts for hills or wind or other factors that might affect your pace.
• After the short mid-run workout, it’s important to get back to your normal long run pace. Doing so instead of jogging as you did between repeats during the workout will teach you how to hold good running form when you’re tired..
• Also, finishing at a steady, conversational pace instead of jogging will draw down a bit more of your glycogen stores. This will produce a greater training effect, because your body will become more efficient at burning carbohydrates.

Where to do it: Races - Places

What it’s good for: Run uphill for one minute at 5K race effort not 5K pace

When to try it: When to try it

How to do it:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run 400 meters (one lap of an outdoor track) or ¼ mile (on a road or bike path) at close to 5K race pace.
• Take a short standing/walking recovery so that you’re ready to start the next hard repeat at a fixed, easily calculated time. For example, if your hard 400 takes about 1:45, start a 400 every 2:30, so that your rest is approximately 45 seconds long. If your hard 400 takes about 2:00, start a 400 every 3:00, so that your rest is approximately one minute long. If your hard 400 takes about 1:20, start a 400 every 2:00, so that your rest is approximately 40 seconds long. Try to construct your workout so that your rest is between 40 and 60 seconds long.
• Continue this sequence of a 400-meter repeat at around 5K pace, followed by a short standing/walking rest that ends at an easily tracked time until you’ve done your target amount of 400-meter repeats. (See below for guidance on how many to do.)
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• This workout is a great transition from base training to more race-specific training. You’ll want to have done some lighter sessions at 5K pace before attempting it.
• It’s typical to do between 12 and 20 400-meter repeats for this workout. Aim for half a mile to one mile more of hard running than you typically do in an interval session. For example, if you often do six 800-meter repeats at 5K pace (three miles of hard running), try doing 16 400-meter repeats (four miles of hard running) for this workout.
• Rather than time each repeat, it’s simpler to start your watch on the first repeat and just keep it running. This allows you to note the time of each repeat as you complete it but also easily start the next one when it’s time to go (i.e., every 2:30).
• Fill the brief recoveries between repeats by walking/loitering around your start line.
• Don’t worry about slight variations in time among repeats. You’ll likely get in a rhythm after the first few and find that most are within a second or two of each other.
• If you start to slow significantly in the second half of the workout, call it a day. This session is about getting in work at 5K pace so that you can produce that pace on demand in subsequent workouts.
• Hold back early on—the short rests will catch up to you if you do the first few repeats too fast. If you’re feeling frisky toward the end of the workout, it’s fine to run the last one or two repeats faster.

Where to do it: On roads or trails with good footing, a bike path, or a relatively flat road

What it’s good for: Building speed endurance and improving your lactate threshold. The speed endurance part comes from running part of the workout at or near 10K race pace. The threshold aspect comes from immediately following that race-pace work with “recovery” sections that are much faster than you would run in a conventional workout. You’ll also get good practice at running even pace and bearing down mentally when you feel like slowing.

When to try it: Whenever you would normally do a tempo run or other threshold workout. Don’t do this workout in the final 10 days before an important race.

How to do it, higher-volume version:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run a continuous six laps of the track or 1.5 miles on the road at 5-10 seconds per mile slower than your 10K race pace.
• Go right into a continuous four laps of the track or 1 mile on the road at 1 minute per mile slower than you ran the 6 laps/1.5 miles.
• Go right into another six continuous laps of the track or 1.5 miles on the road at 5-10 seconds per mile slower than your 10K race pace.
• Go right into another continuous four laps of the track or 1 mile on the road at 1 minute per mile slower than you ran the 6 laps/1.5 miles.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

How to do it, lower-volume version:

• Do your normal pre-workout warm-up Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• Run a continuous four laps of the track or 1 mile on the road at your 10K race pace.
• Go right into a continuous two laps of the track or 1/2 mile on the road at 1 minute per mile slower than you ran the 4 laps/1 mile.
• How to Pass People After Mile 20 of Your Marathon.
• Go right into another continuous two laps of the track or 1/2 mile on the road at 1 minute per mile slower than you ran the 4 laps/1 mile.
• Do your normal post-workout cooldown Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Do the longer version (which comes out to a continuous 8K/5 miles) if you usually do at least 3 miles of fast running in workouts. Do the shorter one if your hard workouts usually top out at 2 miles total of fast running.
• Strive to run as even a pace as you can, on both the faster sections and the “recovery” sections.
• Stick to the prescribed paces. The workout is plenty hard. Don’t think you’re improving it by running the “recovery” sections faster or otherwise turning it into a more conventional tempo run.
• Your pace on the “recovery” sections will likely be a little faster than your normal running pace.
• You should finish this workout pleasantly tired and with a sense of accomplishment. If you’re feeling amazing toward the end of the second “recovery” section, go immediately from it into a fast 200 or 400 meters, as if you’re kicking at the end of the race.

Where to do it: On roads or trails with good footing is ideal; see below for an off-track variation

What it’s good for: Getting in quality without exhausting yourself; improving your ability to run fast but relaxed

When to try it: This is a great summer workout, when more demanding sessions might wear you down too much. You’ll probably finish feeling more lively than when you started, so it’s also a nice way to break up the summer slog feeling. In a race week, it’s a great way to keep some pop in your legs while still staying fresh for race day. Do it three or four days before your race.

How to do it:

• Do your normal pre-workout warm-up run Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• You’ll be doing eight to 16 laps of the track. Go with the low end if you haven’t regularly been doing faster workouts or if you’re doing this workout during a race week. Aim for the longer end if you regularly do hard workouts and don’t have an important race in the next two weeks.
• Start by running at your normal easy pace for the first 100 meters of one lap of the track—that is, from the start/finish line into the first turn to the backstraight of the track.
• When you get to the backstraight, accelerate smoothly so that you hit mile race pace about halfway down the straight. Hold that pace for the remainder of the straight (for a rough total of 100 meters of fast running).
• Downshift to your normal easy pace for the next 100 meters (into the turn until the homestraight).
• When you get to the homestraight, do as you did on the backstraight—build to mile race pace by halfway down the straight and hold that pace until the end of the straight.
• Keep repeating these alternations of easy-pace-on-curves/fast-on-the-straights for your desired number of laps.
• Do your normal post-workout cooldown jog Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Don’t worry about timing yourself for portions of a lap, but do note your overall time for each lap. Your lap times should be close to the same throughout. Don’t run the early fast straights so hard that in the second half of the workout you have to slow to a jog rather than an easy run on the turns.
• For an off-track alternative, do two to four miles of alternating 30 seconds easy/30 seconds at mile race pace. Try to find a flat route without lots of turns to best

  simulate being on the track.

Where to do it: On roads or trails with good footing

What it’s good for: Building your ability to run fast but relaxed, and running at close to top speed without exhausting yourself

When to try it: Any time, including race week. In a non-race week, it can be your sole hard workout, or a secondary session. In a race week, it’s a great way to keep some pop in your legs while still staying fresh for race day. Do it three or four days before your race.

How to do it:

• Do your normal pre-workout warm-up run Run 1 mile/4 laps of the track at between 5K and 10K race pace.
• You’ll be running 12 200-meter repeats (half a lap of a standard track). As you’ll see below, your goal is to get faster throughout the workout while never straining.
• You can either jog 200 meters between, or take a standing/walking break near where you finished one repeat before starting the next one. The jog option is good if it’s windy, because you can do the jog on the half lap with the headwind, and have a tailwind for your fast repeats. (The goal here is to develop your speed, not to prove how tough you are by flailing into the wind.)
• Run the first two repeats at around 15K to half marathon race pace. Run the third and fourth repeats at around 10K race pace. These should feel almost laughably easy.
• Run repeats 5 through 8 at around 5K race pace. These will feel quick but your breathing should still be well under control.
• Run repeats 9 and 10 at faster than 5K race pace. Go almost as fast as you can while still running with relaxed form. This will probably be around your mile race pace.
• Run the last two repeats as fast as you can without straining. If you’ve gradually increased the pace throughout the first 10 without tying up, you should now be ready to let loose. You might surprise yourself how fast you can go on the final two.
• Do your normal post-workout cooldown jog Run 1 mile/4 laps of the track at between 5K and 10K race pace.

Where to do it: On roads or trails with good footing, roads, or bike path

What it’s good for: Improving your ability to pick up the pace when you’re already tired from sustained hard running. This workout is a mainstay of New Balance Boston and other professional running groups. The tempo run section builds your ability to hold a strong pace for a long time. Following that tempo run with a handful of shorter, faster intervals simulates finishing races strong. The workout as a whole is effective without being exhausting.

When to try it: Any non-race week

How to do it:

• Do your normal pre-workout warm-up run Run 1 mile/4 laps of the track at between 5K and 10K race pace.
  
• Run 2-5 miles continuous at close to your half marathon race pace. Aim for between 15 and 35 minutes of sustained “comfortably hard” running. Newer runners should build from the shorter end of that range. More advanced runners should aim for the longer end.
• Jog 1 minute for every 5 minutes of your tempo run (i.e., follow a 20-minute tempo with a 4-minute jog).
• Run 4-6 400-meter repeats at your 5K race pace, with a 200-meter jog between each 400-meter repeat. Do only as many as feels challenging but invigorating. Stop if you’re straining to hit 5K pace.
• Do your normal post-workout cooldown jog Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• You can do this workout on the track. But one great thing about it is its adaptability. Doing tempo runs on the roads or a bike path better simulates the courses you’ll encounter in most races. And you’re spared the hassle of finding an available track.
• If you do the workout away from a track, try to do the 400-meter repeats on a relatively flat section without turns, so that you can focus on picking up the pace when you’re tired.

Where to do it: As long of a hill as you can find, but one of at least half a mile, and ideally one that varies in steepness

What it’s good for: Everything! Short hill reps build speed and strength, improve your form and range of motion, and hone mental toughness. This workout is also great for tuning into effort. Because you start each repeat at a different spot on the hill, there’s no comparing one rep to another.

When to try it: Any non-race week

How to do it:

• Do your normal pre-workout warm-up run Run 1 mile/4 laps of the track at between 5K and 10K race pace.
  
• Run uphill for one minute at 5K race effort (not 5K pace).
• Turn around and jog down the hill for 50-55 seconds, turn around again to face the uphill, and when your minute recovery is up, start another uphill minute at 5K race effort.
• Keep repeating this up hard/down easy sequence for your desired number of reps. (See below for guidance on how many to do.)
• Do your normal post-workout/post-race cooldown jog Run 1 mile/4 laps of the track at between 5K and 10K race pace.

simulate being on the track:

• Run tall, with your head, shoulders, hips, and ankles aligned, no matter how steep the hill. Concentrate on quick steps on especially steep sections.
• If you’re new to hill repeats, start with 10. More experienced runners can do anywhere from 15 to 25.
• If your hill isn’t long enough to accommodate the number of reps you want to do, do a two-minute jog down after one of the reps.
  

Scott Douglas

Contributing Writer

Scott is a veteran running, fitness, and health journalist who has held senior editorial positions at Runner's World and Running Times. Much of his writing translates sport science research and elite best practices into practical guidance for everyday athletes. He is the author or coauthor of several running books, including Running Is My Therapy, Advanced Marathoning, and Meb for Mortals. Scott has also written about running for Slate, The Atlantic, the Washington Post, and other members of the sedentary media. His lifetime running odometer is past 110,000 miles, but he's as much in love as ever.