Running is a great way to stay in shape, and there's no shortage of ways to get the most out of the activity. While there are countless variations on running workouts, here are seven different types you can use to spice up your training regimen:
Speed Workouts
Speed workouts are designed to improve your ability to run fast. They can be done on a track or a measured course, but the most common type of speed workout is one where you run at 90-100% of maximum speed for a specified amount of time. For example, if you can run a mile in 6 minutes 30 seconds, then doing 400m repeats in 1:45 would be appropriate for this particular runner's fitness level (400m x 5).
Intervals Workouts
Intervals are short bursts of high-intensity running followed by periods of recovery. The length and intensity of intervals will vary according to your fitness level, but the idea is to push yourself as hard as possible during the work portion, then allow yourself to recover before starting another interval. Interval workouts can be done on flat terrain or over hills, depending on your preference and ability level.
In addition to helping you improve your speed and endurance, intervals are also a great way to burn calories because they require so much effort from your body (and therefore burn more calories). They're also easier than other workouts because there's no need for long warm-up or cool-down periods between bursts--jog slowly for about 30 seconds after each one ends until you're ready for another burst!
Tempo Run
Tempo runs are a great way to improve your lactate threshold, which is the point at which your body can no longer clear lactic acid as fast as it's being produced. This means that your muscles start feeling sore and tired because of all the lactic acid building up. To improve this, you need to do tempo runs that get your heart rate higher than normal but not so much that you go into full-on sprinting mode.
Tempo runs also help with running economy, which means efficiently using oxygen at any given pace. The more efficient you are aerobically (using oxygen), the less effort it takes for each step and, therefore, more energy left over for other physical activities like lifting weights or playing sports alongside running!
Tempo runs are typically done on flat surfaces such as roads or tracks, so they're good if you need access to hills nearby where long downhill sections could cause injury due to impact forces during descent. If there aren't any paths nearby where someone could jog safely without risking falling off their feet while trying not to trip over roots/stones etc., try doing these workouts inside on the treadmill instead!
Fartlek
Fartlek is a Swedish word meaning "speed play," it's a form of interval training in which the athlete runs at varying speeds, from slow to fast. This workout helps increase endurance and speed through long, medium, and fast-paced runs. It also increases oxygen intake and reduces the risk of injury by incorporating different paces into one session.
A typical Fartlek workout consists of running at 80% of your VO2 max (or maximum aerobic capacity) for 30 minutes or longer with short bursts of speed work interspersed throughout the duration of your workout--these bursts should last no more than 10 seconds each time they're performed!
Hill Repeats
Hill repeats are a great way to build speed and strength. They're also a great way to break up the monotony of running on flat terrain, which can make it difficult to sustain motivation over time.
Hill repeats can be done on a treadmill or outside, but if you're using one of these tools, ensure you have enough room around the machine so others can use it when you aren't.
To perform hill repeats: Run up your chosen hill as fast as possible for about 30 seconds (or whatever length of time works for your fitness level). Then walk back down until completely recovered before starting again with another sprint at full speed. Repeat this process until finished with your workout goal--for example, if we want to run five times up our chosen hill in total, then we would repeat this cycle four more times after completing each initial climb (i.e., run up once, then walk back down; next go up again then do the same thing; third time around go up three times total...etc.).
Recovery Run
A recovery run is a low-intensity run that most runners do after a hard workout. This type of run aims to allow your body to recover and restore itself, so it's important not to push yourself too hard. Your heart rate should stay below 70 percent of the maximum, and the pace should be slow enough that you can talk while running (about 8:30/mile).
The idea behind recovery runs is simple: if you've just done something strenuous like hill repeats or intervals at high intensity, taking some time off from those efforts will help keep them from being too taxing on your body. This allows for better results when returning to more intense training later down the road--and also prevents injury!
LSD (long, slow distance)
A long, slow-distance workout is also known as LSD. It's a running workout done at a relaxed pace, with the goal of going farther than before. The purpose of an LSD run is to build endurance rather than speed or strength.
An example of an LSD workout would be: walking for five minutes, jogging for five minutes, then walking again until you've completed 30 minutes total (5 x 6). You can increase the duration of your jogging intervals until you can jog continuously for 30 minutes without stopping.
There are many variations of running workouts.
Running can be done on a treadmill, at the track, on trails, indoors, and outdoors. It can also be done in a group or by yourself.
Running is one of the best forms of cardio because it builds endurance and strength without putting stress on your joints like other sports (think: basketball).
Conclusion
The great thing about running is that it's so flexible. You can do it anywhere, with no equipment or gear needed, and if you get tired or injured, there are always other options to keep your fitness level up. We hope this article has given you some ideas on how to vary your workouts and keep them interesting!
