These are base runs that mix in a few intervals of varying distance and duration. You don’t need to run faster than your normal pace during long runs, but if you want to challenge yourself, you can increase your pace or mix in some intervals.Įxample : 10 miles at your natural pace. By increasing your raw endurance, you won’t feel limited going the distance during a race. When you set out on a long run, your main goal is to increase the distance over what you can comfortably do on your base runs. They are moderately challenging workouts and require more recovery time than base runs but less than tempo or interval runs.Įxample : 5 miles at your natural pace, 1 mile at marathon pace. This run is designed to begin at your natural pace and end at a faster pace, closer to how you hope to perform during a race. You can make big improvements in your endurance, aerobic capacity and running economy with base runs simply because you do them so often.Įxample : 5 miles at your natural pace. They should be done at your natural pace and are not meant to be overly challenging. These short to moderate-length runs will make up the bulk of your weekly training mileage. Runners of all levels practice these 8 basic running workouts. It’s important to be able to sustain speed as it is to vary the intensity of segments during your workout. It’s as important to run slow as it is to run fast. Additionally, by not doing the same thing day in and day out, it reduces your chance of injury – and boredom. It also helps you boost endurance, running economy, efficiency and aerobic capacity. Variety in your running workouts helps strengthen your cardiovascular system and your muscles. It’s also important to vary the types of running workouts you do. If you want to become a better runner, the best way to do that is to run, of course.
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