By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Whether you’re new to running workouts or looking for ways to improve your running and mix up your routine, I wanted to share my top workouts from over 10 years of coaching and a lifetime of running. Many runners I’ve met have become trapped in the repeating cycle of running at the same pace and distance every day. This is ok if you just want to maintain your aerobic fitness level. But if you want to be able to run farther or faster, you’ll need to add some running workouts to your program.

This guide will give you an overview of the different types of running workouts as well as offer 10 sample workouts you can pick from to add to your routine. The workouts you choose to do will depend on your running goals and current fitness level, and each workout I am sharing will include the benefits so you can choose which one suits you best.

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Types of Running Workouts

Running workouts can be broken down into three main categories. These are the main types:

Base runs are relaxed pace runs that are a foundational type of workout. Base runs help improve and maintain your aerobic fitness level. They're the staple running workouts of any running program and are the best workouts for new runners to start with.
Speed workouts improve your running speed and pace by challenging you to run faster than your regular base run pace. These hard effort runs are more intense than base runs. Speed workouts can be categorized as tempo - or threshold runs - and interval runs.
Long runs build your endurance by adding distance and duration to your runs. Long runs are especially helpful when training for longer races such as half marathons and marathons.

Now that you know the main types of running workouts, here is my list of the top running workouts for each category. You can try incorporating a new workout into your training each week to help you meet your speed or distance goals.

Running Workout 1: The Base Run

The base run is an essential part of any running program. For beginners, you should do base runs for six weeks before progressing to speed workouts or long runs.

What Is a Base Run?

A base run is a run you do at a relaxed pace, one at which you could keep up a conversation. Base runs help build up your cardiovascular fitness level for new runners and for intermediate and advanced runners, base runs serve to maintain your cardio fitness. You can add mileage to your base runs each week to improve your endurance and build up to doing longer runs.

How to Do a Base Run

To do a base run, you will want to run at a relaxed pace for a distance that is not too difficult for you. On a scale of 1 to 10 with 10 being your hardest effort, your base runs should be in the range of 4 to 5. If you are doing heart rate training, your base run should be at 65 to 70 percent of your max heart rate.

Benefits of Base Runs

Base runs are a staple running workout that helps improve your cardiovascular endurance and strength while also boosting your mental toughness. A base run counts as an “easy” day in your training program and helps your body recover from tougher workouts while still maintaining your fitness level. Base runs also help prepare you mentally and physically for more intense running workouts.

Sample Base Run Workout

Warm up with dynamic stretches.
Run 3 miles at a relaxed pace, at 40 to 50 percent effort level.
Cool down with 5 minutes of walking. Stretch.

You can do a shorter base run if you are a beginning runner or a longer one if you’re more advanced. The key with base runs is to go at a relaxed, easy pace.

Running Workout 2: Fartleks Speed Workout

Fartleks is Swedish for “speed play” and this speed workout can help you become a faster runner. Fartleks are a great way to ease into speed training if you are new to running. These running workouts are very adaptable to different fitness levels.

What are Fartleks?

Fartleks are a form of speed training where you run at a relaxed pace and then mix in short bursts of speed throughout your run. Fartleks can be as informal or formal as you’d like and are good practice for interval training and other speed workouts.

How to Do Fartleks

You can do fartleks by picking out items throughout your run and speeding up until you pass that item. When I ran cross country, our coach would have us run fast until we reached a pole or lamp post that he called out during our runs.

If you don't want to pick out random objects to speed up toward on your run, you can be more measured with your fartleks and run fast for 100 meters or 1-minute bursts.

Benefits of Fartleks

Fartleks help improve your running form and efficiency as well as make you a faster runner. They train your body to run fast even when you experience fatigue.

When you compete in races, being able to run fast for bursts and pass people is very useful, especially at the end of the race. Fartleks help prepare you to run fast even when you’re tired, so you can have a killer kick at the end of races. Fartleks also help prepare you for more intense interval workouts.

Sample Fartleks Workout

Warm-up: Run 800 meters (2 laps on an outdoor track or half of a mile) at a relaxed pace. Do dynamic stretches.
Run 400 meters (one lap or .25 of a mile) at a relaxed pace.
Run 100 meters (one straight side of a track or .062 of a mile) at 90% effort level for a burst of speed.
Repeat to do 3 fast runs and 3 regular-paced runs.
Cool down by jogging 800 meters slowly. Stretch.
Total Run Distance: 2.19 miles

You can adapt this fartleks workout to different levels by adding more alternating fast and slow runs in the middle of the run.

Related Post: 10 Running Drills to Become a Better

Running Workout 3: Intervals Speed Workout

Intervals are a form of speed training that can help you become a stronger, faster runner. Intervals involve periods of fast running mixed in with recovery time. There are many distances and options for interval training, making this a versatile speed workout you can do at any training level.

What are Intervals Workouts?

Interval workouts involve a warm-up and then intervals of fast running with recovery jogging or walking in between the intervals. Interval training is very adaptable and can include a few fast intervals or several, with up to 10 or more intervals. An interval workout is considered one of the “hard” running workouts and should be followed by a rest or recovery day.

How to Do Intervals Workouts

To do an interval workout, you can go to a track or use a GPS running watch or running app to measure your distance. You can also do intervals on a treadmill.

Benefits of Interval Training

There are many benefits of interval training, including improved speed, more leg strength and power, and burning a high amount of calories (more than slow-paced running). Running intervals also has anti-aging benefits by boosting your metabolism and building type II muscle fibers that we normally lose with age, according to the American Council on Exercise.

Sample Intervals Workout

Warm-up: Run 800 meters (2 laps on a standard track) at a relaxed pace (20-40% effort level). Do dynamic stretches.
Intervals: 400 meters fast (80% effort level)
Recovery: 400 meters slow/recovery (20-40% effort level). Repeat for a total of 6 fast intervals and 6 recovery laps
Cooldown: Run 800 meters slowly at a relaxed pace. Stretch.

This 400-meter speed workout can be adapted for different running levels. If you are training for longer races, you can do more intervals, or try the Yasso 800s workout below.

Running Workout 4: Yasso 800s Speed Workout

Yasso 800s are a form of interval training that improves your running speed. They are designed to be for marathon runners to help predict their race time but they can help all levels of runners.

What are Yasso 800s?

Yasso 800s are a track workout that involves running repeats of 800 meters, or two laps on a standard track. Yasso 800s are named after running legend Bart Yasso, who created the workout. The original Yasso 800 workout includes 10 speed intervals and 10 recovery segments but you can do fewer intervals if you are training for a race that’s shorter than the marathon or if you’re a beginning runner.

How to Do Yasso 800s

To do Yasso 800s, it’s easiest if you have access to an outdoor track to run on. If you do not, you can measure out 800 meters on a trail or sidewalk or hop on a treadmill. For marathon runners, they say your goal 800-meter interval times should be equal to your goal marathon time. So if you want to run a 3:30 marathon, for instance, you should run the Yasso 800s in 3 minutes and 30 seconds for each 800.

Benefits of Yasso 800s

Yasso 800s offer many benefits. These running workouts will help build your endurance and improve your running speed and oxygen efficiency. Doing Yasso 800s can help you get a faster marathon time.

Sample Yasso 800s Workout

Warm-up: Run for 10 minutes at a relaxed, easy pace. Do dynamic stretches.
Intervals: Run 800 meters (.5 of a mile or two laps on a standard running track) at your goal pace. For marathon runners, this will be your goal race time in minutes. (For a 4-hour marathon, run your 800s in 4 minutes). Do 10 intervals.
Recovery: Jog for the same amount of time as your interval but at a relaxed, recovery pace. Do a recovery jog between each 800-meter interval.
Cooldown: Run for 10 minutes at a relaxed, easy pace. Stretch.

If you are starting with Yasso 800s, you can do four intervals and build up to 10 over time. For runners training for a half marathon, I recommend doing five 800s, and for a 5K or 10K, run at least four 800s.

Running Workout 5: Tempo Run Speed and Endurance Workout

Tempo runs are running workouts that help you build speed and endurance. Whether you’re training for a 5K or a marathon, tempo runs can help you improve your race times.

What are Tempo Runs?

Tempo runs are sustained effort runs at a challenging pace. They improve your lactate threshold, allowing you to run fast for longer. Unlike intervals, tempo runs involve a sustained effort at a consistent pace.

Your tempo run pace will be about 70 to 80 percent effort level. A general guideline is to run your tempo run at a pace you could maintain for an hour, or your 10K race pace.

How to Do Tempo Runs

To do a tempo run, you can do a warm-up with some slow jogging and then do your tempo pace for a period of 20 to 40 minutes. Your exact tempo run distance will depend on your training goals but a good starting point is to run 2 miles at your tempo pace and then you can gradually add distance if you’re training for a longer race.

Benefits of Tempo Runs

Tempo runs are one of the most useful speed workouts to improve your pace and endurance. Tempo runs train your body to perform more efficiently even when fatigued. Doing tempo workouts also improves your mental stamina as you learn to run at a challenging pace for long periods.

Sample Tempo Run

Warm-up: 10 minutes (or 1 mile) relaxed pace run
Tempo Run: 20 minutes (or 2 miles) at a “comfortably hard” pace, 70 to 80 percent effort level. If you know your 10K race pace, aim for that pace.
Cooldown: 10 minutes (or 1 mile) relaxed pace run. Stretch.

You can add distance to your weekly tempo run up to a maximum of one hour running if you are training for a longer race such as a marathon.

Running Workout 6: Ladder Speed Workout

Ladder workouts are a form of interval training that will improve your running speed. A ladder run offers variety so you don’t get bored from doing a lot of repeats at the same distance.

What are Ladder Workouts?

Ladder workouts are interval running workouts that vary in distance. A ladder workout usually starts with shorter intervals and progresses up to longer intervals, then goes back down to end with shorter intervals.

How to Do Ladder Workouts

To do a ladder workout, it’s easiest if you can go to a track. However, you can also use a running watch (check out my article on how to program workouts in your Garmin watch), treadmill, or running app to measure your distance.

Benefits of Ladder Workouts

Ladder workouts boost your speed and running efficiency. If you have a short attention span (like me!), ladder workouts are a great way to do interval training without getting bored.

Sample Ladders Workout

Warm-up: 800 meters relaxed pace run (20-40% effort level) Do dynamic stretches.
Interval: 200 meters (1/2 of a lap on a standard track) at 90% effort level (mile race pace)
Recovery: 200 meters slow/recovery (20-40% effort)
Interval: 400 meters (1 lap) fast (90% effort level)
Recovery: 400 meters slow/recovery
Interval: 800 meters (2 laps) fast (80% effort level) (5K race pace)
Recovery: 800 meters slow/recovery
Interval: 400 meters (1 lap) fast (90% effort level)
Recovery: 400 meters slow/recovery
Interval: 200 meters (1/2 lap) at 90% effort level
Recovery: 200 meters slow/recovery
Cooldown: 800 meters (2 laps) relaxed pace run to cool down (20-40% effort level). Stretch.

As with the other running workouts, you can adapt the ladder intervals to your fitness level. If you are training for a longer race, start with 800-meter intervals and then do 1200-meter and 1600-meter intervals before going back down the ladder.

Running Workout 7: Long Run for Endurance

Long runs are the most important runs for marathon and long-distance races. Long runs are particularly helpful when training for a 10K, half marathon, marathon, or ultra race. These endurance-building running workouts will help boost your stamina and prepare you to run long distances.

What Is a Long Run?

A long run is a run that is an extended effort run to increase your endurance. Most running programs for long-distance races include one long run a week. If you’re training for a 10K, your long run may be 5 or 6 miles, and if you’re training for a half marathon, your long runs may go up to 12 or 13 miles. Marathon runners do long runs that can be 20 miles or more in preparation for the big race day.

How to Do Long Runs

You can get started with long runs by doing one long run a week. In general, it’s best to do your long run at a relaxed pace, similar to your base run pace or slightly slower. You should be able to keep up a conversation at this pace.

Benefits of Long Runs

Long runs improve your endurance and train your body to perform when fatigued. Long runs strengthen your muscles, tendons, and ligaments and strengthen your heart. They also boost your mental toughness and ability to stay focused when running for long distances.

Sample Long Runs

Run for 5 to 20 miles at a relaxed pace.
Stretch and recover. Take a rest or recovery day following a long run.

As you can see, your long run distance can vary greatly. Follow the principle of progression by increasing your long runs gradually and do not add more than 10 percent to your miles each week. This will help minimize your risk of injury as you build your endurance.

Running Workout 8: Hill Workout for Strength, Speed, and Endurance

Hill workouts are a great way to improve your leg strength, speed, and endurance and prepare you for races with hills. Whether you’re running 5K races or marathons, hill workouts are a great tool to have in your running toolbox.

What Are Hill Workouts?

Hill workouts involve running up hills, as the name implies. Most hill workouts have repeats, where you run up hills more than once. Usually, for hill workouts, you are focusing more on your form and completing the uphill runs than on your pace.

How to Do Hill Workouts

To do hill workouts, go to a place where you can run uphill for at least 30 to 45 seconds. You will want to choose a hill that is more than a slope, with a gradient between 6 percent and 25 percent. A lot of running watches can give you gradient information or you can go to a hill that you already know is steep.

Benefits of Hill Workouts

Hill workouts are a form of running workout that strengthens your legs, improves your running form and efficiency, and boosts your speed. These are versatile workouts that can help you run faster race times and run stronger.

Sample Hill Workout

Warm-up: Run for 15 minutes at an easy pace, one at which you could talk. Do dynamic stretches to warm up.
Hill Intervals: Run for 30 to 45 seconds uphill at 90% effort level. Repeat 4-8 times with recovery between each interval.
Recovery Intervals: Jog slowly down the hill for active recovery.
Cooldown: Run for 10 minutes at an easy pace, one at which you could talk. Stretch.

Running Workout 9: Benchmark Run Speed Workout

A benchmark workout is a great way to measure your running progress. Benchmark runs are a set distance and they assess your training periodically. I recommend doing a benchmark run once a month to assess where you’re at with your training.

What are Benchmark Workouts?

Benchmark runs are a way to measure your speed and improvements in your running over time. You can do a benchmark workout before starting a new training program and then periodically throughout training (usually once a month).

How to Do Benchmark Workouts

Benchmark runs can be any distance. If you’re training for a shorter race such as a 5K, I recommend doing a 1-mile benchmark run. For 10Ks, do a 2-mile benchmark run, and for half marathons or marathons, you can do a 10K for your benchmark distance. You’ll want to use a running watch or run on a track or treadmill so you can time your run precisely.

Benefits of Benchmark Workouts

Benchmark runs can help you evaluate your training progress and adjust your workouts as needed. When you set running goals, it’s important to have ways to measure your goals, and benchmark runs are a great way to track your progress. Benchmark runs are also a form of speed workout, which improves your running speed.

Sample Benchmark Workout

Warm-up: Run for 10 minutes at a relaxed, easy pace. Do dynamic stretches.
Benchmark: Run for a measured distance and time yourself. Go at a hard pace, close to your race pace for that distance.
Cooldown: Run for 10 minutes slowly. Stretch.

Running Workout 10: Tabata Run for Speed

Tabata training is a form of high-intensity interval training that involves short, intense bursts of exercise mixed in with short periods of rest. The general framework for Tabata runs is to do 20 seconds of high-intensity training followed by 10 seconds of recovery and then repeat.

What Is a Tabata Run?

A Tabata run uses the formula of 20-second bursts of running fast followed by 10 seconds of rest. Your fast intervals should be close to a sprint, at a 9 out of 10 effort level. Use a timer or running watch for this workout.

How to Do a Tabata Run

To do a Tabata run, you can run on a road, track, or treadmill. All you need is a running watch or timing device.

Benefits of Tabata Runs

Tabata running workouts are a great way to get started with interval training. Tabata training improves your speed and is a very time-efficient high-intensity workout that burns a lot of calories. Also, you do not need to measure distance for Tabata workouts, making them an easy workout to do when traveling.

Sample Tabata Run Workout

Warm-up: 10 minutes relaxed pace run to warm up. Do dynamic stretches.
Sprint: 20 seconds sprinting, at 9 out of 10 effort level
Recovery: 10 seconds rest, slow jog
Sprint: 20 seconds sprinting, at 9 out of 10 effort level
Recovery: 10 seconds rest, slow jog
Repeat for a total of 16 fast bursts and 8 minutes of Tabata time
Cooldown: 10 minutes slow run. Stretch.
Total Workout Time: 36 minutes

I hope these running workouts help you in your training. If you need more speed workouts or a customized running plan, check out our Shop.

Happy running to you!😊

Marnie Kunz is a NASM-certified personal trainer, USATF and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident and Akita mom. She enjoys running coaching, traveling, art, and eating messily. You can follow her running and training at @Runstreet Instagram.

10 Running Workouts to Build Speed and Endurance