Workout To Run Faster And Longer

Workout To Run Faster And Longer


Running is a great form of exercise that offers numerous health benefits. Whether you are a beginner or an experienced runner, you may have the goal of running faster and longer. Improving your running endurance and speed requires consistent training and adapting your workout routine to focus on specific areas of improvement. In this article, we will explore various workouts and techniques that can help you run faster and longer.

1. Interval Training

Interval training involves alternating between high-intensity and low-intensity exercises. This type of training is effective in improving cardiovascular fitness and increasing speed. One popular interval training method is the Tabata workout, which consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes.

2. Fartlek Training

Fartlek, a Swedish term meaning “speed play”, is a form of interval training that combines continuous running with bursts of speed. During a fartlek workout, you can incorporate sprints or increase your pace for short distances, followed by a recovery period of slower running. This workout helps improve your body’s ability to switch between different energy systems, enhancing your overall running performance.

3. Hill Repeats

Running uphill requires more effort and engages your leg muscles, helping to build strength and endurance. Including hill repeats in your training routine can improve your running power and speed. Find a hill with a moderate slope and sprint up it, then walk or jog back down for recovery. Repeat this process for a specific number of repetitions or time intervals.

4. Tempo Runs

Tempo runs involve running at a challenging, comfortably hard pace for an extended period. This type of workout helps improve your lactate threshold, the point at which lactic acid begins to accumulate in your muscles. By increasing your lactate threshold, your body becomes better at clearing lactic acid, allowing you to maintain a faster pace for longer durations.

5. Long Slow Distance Runs

Long slow distance (LSD) runs are an essential part of building running endurance. These runs are performed at a comfortable pace for an extended period, typically at least an hour or longer. LSD runs help improve your aerobic capacity, increase your muscle endurance, and train your body to utilize fat as a fuel source more effectively.

6. Plyometric Exercises

Plyometric exercises, also known as jump training, focus on explosive movements that improve muscle power, coordination, and agility. Incorporating plyometric exercises such as box jumps, squat jumps, and bounding into your workout routine can enhance your running performance by increasing stride length and leg muscle strength.

7. Strength Training

Strength training exercises that target your leg muscles, core, and upper body can help improve your running speed and endurance. Exercises like squats, lunges, deadlifts, and planks can strengthen your muscles, improve your running form, and reduce the risk of injury. It is important to include both upper and lower body exercises to maintain overall muscle balance.

8. Cross-Training

Cross-training involves engaging in other forms of exercise or activities, such as swimming, cycling, or yoga, to supplement your running routine. Cross-training helps prevent overuse injuries, improves overall fitness, and strengthens different muscle groups that may not be directly targeted during running. It also adds variety to your workouts, keeping you motivated and mentally refreshed.

9. Proper Nutrition

Proper nutrition plays a crucial role in improving your running performance. Fueling your body with a balanced diet that includes carbohydrates, protein, healthy fats, and plenty of fruits and vegetables provides the necessary energy for running. Hydration is also essential, so make sure to drink enough water throughout the day and during your workouts.

10. Rest and Recovery

While training is important, rest and recovery are equally crucial for improving your running performance. Allow your body sufficient time to recover and repair itself between workouts. This includes getting enough sleep, incorporating rest days into your training schedule, and listening to your body’s signals to avoid overtraining and burnout.


1. How often should I do interval training?

It is recommended to do interval training 1-2 times per week, allowing for proper rest and recovery in between sessions.

2. Can I do hill repeats on a treadmill?

While it is possible to do hill repeats on a treadmill by adjusting the incline settings, running outdoors on actual hills offers a more dynamic and challenging workout.

3. Is it necessary to stretch before running?

Dynamic stretching, which involves moving your muscles through a range of motion, is more beneficial before running compared to static stretching. Dynamic stretches help improve flexibility, increase blood flow to your muscles, and prepare your body for the activity.

4. What should I eat before a long run?

Eat a balanced meal containing carbohydrates, protein, and healthy fats about 2-3 hours before your long run. Avoid heavy or greasy foods that may cause discomfort during exercise.

5. How long should my rest days be?

Rest days should be at least 1-2 days per week, depending on your training intensity. These days allow your body to recover and adapt to the training stimulus.

6. How can I prevent running injuries?

Some tips to prevent running injuries include gradually increasing your mileage, wearing appropriate shoes, listening to your body, including rest days in your training schedule, and incorporating strength training and stretching exercises into your routine.

7. Can I run faster by increasing my cadence?

Increasing your cadence, or the number of steps you take per minute, can help improve running efficiency and potentially increase speed. However, it is important to focus on maintaining proper form and gradually increasing cadence to avoid overstriding and potential injury.

8. Should I run every day to improve my running endurance?

Running every day can lead to overtraining and increase the risk of injury. It is recommended to have at least 1-2 rest days per week and gradually increase your mileage and intensity to improve running endurance.

9. How long does it take to see improvements in running performance?

The time it takes to see improvements in running performance can vary depending on factors such as training consistency, current fitness level, and individual differences. However, with regular training and proper rest and recovery, improvements can be seen within a few weeks to a couple of months.

10. Can supplements help improve running performance?

Supplements may be helpful in complementing a balanced diet and filling in nutrient gaps, but they are not a substitute for proper nutrition and training. It is best to consult with a healthcare professional or registered dietitian before starting any supplementation regimen.


Improving your running speed and endurance requires a combination of physical training, proper nutrition, rest, and recovery. By incorporating interval training, fartlek workouts, hill repeats, tempo runs, long slow distance runs, plyometric exercises, and strength training into your routine, you can gradually increase your running performance and achieve your goals. Remember to listen to your body, make adjustments as needed, and enjoy the journey of becoming a faster and longer runner.

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