3 Running Workouts for Long Distance Runners

When I first started running long distances, I ignored running workouts.

Big mistake.

During my first 10 Miler, I got injured mid-race. It could have been prevented with proper workouts...

What is Long Distance Running?

Long distance running typically means running 3 or more miles. This includes 5 milers, 10Ks, half marathons, and marathons. If you run 3 or more miles, consider yourself a long-distance runner!

Why Do Long Distance Runners Need Running Workouts?

To build endurance, strength, and speed. Running alone isn’t enough to prepare your body for distance. Incorporate running workouts to prevent injuries and improve performance.

What Types of Running Workouts Exist?

There are tons of workout options available, and which one you do depends on your goal. Is your goal to strengthen your hips and legs to avoid injury? Or is your goal to beat a PR (personal record) and run your next race super fast?

Those aren’t the only two goals for running workouts, but you get the point.

• Step 1 is identifying your goal;
• Step 2 is choosing a workout that supports that goal.

Here are 3 key sessions for long distance runners

To build endurance, you need a combination of a few different basic running workouts. Here are some example running workouts in each of the four main endurance-building categories.

Note: Remember to properly assess your current fitness level and decide on goals before choosing which workouts to do (and how intense they should be). It’s not helpful to over-extend yourself doing these workouts if you’re a beginner.

If you want a custom training plan crafted on your specific needs you can visit this page.

1. Hill Running Workouts

Most people hate hills. We get it. They’re tough. But that’s why they’re so effective.

Endurance + strength + running form improvement, all in one awesome session! Does it get better than that?!

Hill Workout #1: Long Repetitions

• Incline: 5%
• Beginners: 3-4 reps, 2-3 minutes each
• Intermediate: 5-6 reps, 3-4 minutes each
• Jog or walk back down the hill for recovery.

Hill Workout #2: Short Repetitions

• Incline: 10%
• Beginners: 5-7 reps, 60-90 seconds each
• Intermediate: 8-10 reps, 60-90 seconds each
• Jog or walk back down the hill for recovery.

2. Tempo Running Workouts

What is a tempo run?

It’s a run where you sustain a “comfortably hard” pace (or about the pace you can sustain for an hour, or a 10K) in the middle of a warm-up and cool-down period.

These workouts are very helpful to train you to push your lactate threshold further!

Tempo Run Workout #1

• Beginners: Warm-up 5 minutes, tempo 20 minutes, cool down 5 minutes
• Intermediate: Warm-up 5-10 minutes, tempo 3-4 miles, cool down 5-10 minutes

Tempo Run Workout #2: Negative Splits

• Beginners: Warm-up 5-10 minutes, 1-mile intervals at increasing speed for 2 miles, cool down 5-10 minutes
• Intermediate: 3-4 miles at negative splits

3. Fartlek Running Workouts

Why are fartlek workouts fun for runners? Well, they’re generally unstructured – meaning you choose exactly how long and how often you speed up!

With fartleks, you can better assess what “effort” means to your body.

You’re not prescribed a certain effort for a certain interval length. Just do what feels right to your body.

Start with a 5K pace or less during fast bursts and work up from there.

Fartlek Running Workout #1:

Use environmental markers to know when to speed up and slow down.

Examples include: telephone poles, hydrants, street lights, traffic lights, blocks, and more.

See a phone pole? Speed up and run to it. Slow down until the next one.

Fartlek Running Workout #2:

Create a playlist specifically for your fartlek workout.

Alternate slow beats with faster beats and speed up during the fast songs, and slow down to recover during the fast songs.

Pro tip: Want shorter “fast” intervals? Mix a playlist with 60-second intervals instead of full songs.

There you have it!

Now you have some running workouts in your back pocket. Make sure to integrate them strategically (and appropriately) into your training plan!

If you found this article helpful, share it with your fellow runners.

‍Spreading the word can help more runners improve their workouts and reach their goals.

Thanks for being part of our running community!

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