Running workouts aren’t always about all-out speed or consistent pacing. Some of the most effective–and often most enjoyable–sessions teach you to shift gears on the fly and stay composed when the pace changes.
By targeting different energy systems (each supporting performance at different speeds), breaking up the monotony of repetitive run sessions and simulating “real-life” race scenarios–sudden surges, turns, hills and wind–these workouts help you become a stronger, and therefore more adaptable, runner.
Here are four fun, unpredictable and challenging workouts to add to your next week of training.
The workouts
These time-based sessions can be done anywhere–on the track, road or treadmill, or even while cross-training. Focus on pushing the pace during the shorter reps, and maintaining a steady pace, even breathing and good form during the longer reps.
For all sessions, complete a 10- to 15-minute warmup plus dynamic drills (A-skips, high knees, arm circles, etc.) and three to four 100m strides, focusing on form over speed. Follow the workout with a 10- to 15-minute cooldown (or longer if you want additional mileage). All workouts will consist of 25 to 30 minutes of working effort; jog rest for greater difficulty, but walk if necessary–just try to keep moving.
Pickup sandwich
Set 1: 5 x 30 seconds with 30 seconds easy. Two minutes of jog recovery.
Set 2: 5 x 5 minutes with 75 seconds easy. Two minutes of jog recovery.
Set 3: 5 x 30 seconds with 30 seconds easy.
Layered efforts
Set 1: 12-minute tempo followed by a three-minute recovery jog.
Set 2: 2 x 4 minutes with 1 minute easy. Two minutes of jog recovery.
Set 3: 6 x 1 minute with 30 seconds easy.
Quick changes
Set 1: 6 x 1 minute hard with 30 seconds easy. Two minutes of jog recovery.
Set 2: 2 x 6 minutes with two minutes easy. Two minutes of jog recovery.
Set 3: 3 x 2 minutes hard with 45 seconds easy. Two minutes of jog recovery.
Set 4: 10 x 30 seconds hard with 30 seconds easy.
Repeat mini ladders
Set 1: 4-3-2 minutes hard with 1 minute easy. Three minutes of jog recovery.
Set 2: 6 x 1 minute hard with 30 seconds easy. Three minutes of jog recovery.
Set 3: 4-3-2 minutes hard with 1 minute easy. Three minutes of jog recovery.
Set 4: 6 x 1 minute hard with 30 seconds easy.
To increase the difficulty of the sessions and add even more variety, complete the one-minute or 30-second intervals on a slight incline.