Workouts
You can boost performance by tackling heavy blocks of training—if you avoid excess fatigue. Here’s how to walk the line.
Three types of training that will improve your speed, stride, and stamina, but won't burn you out.
This short track session of 400-meter repeats will help you get fit fast. Here's a beginner and an advanced version.
Make sure to include these smart, specific workouts in your half marathon training to land you that PR.
What type of weight training you should and should not do to improve your stride and make you a faster runner.
This long hill in Falmouth, Maine, lets masters marathoner Michael Collin know he's ready for the marathon — especially Boston.
A challenging, effort-based hill workout that takes you farther and farther — 'til you finally get to the top.
A trail crossing on top of a hill in the Florida forest provides a creative and challenging circuit workout for this masters ultra runner.
Use the vertical climbing machine to increase fitness, improve form and increase strength, all in your own home without heavy impact.
Sharpen your speed and build high-intensity fatigue resistance with this simple cut down track workout designed for improving 5K, 10K, half marathon and marathon times
Hills, mud, redline intensity... training like an XC runner will make you a better runner all around: faster, stronger, more in tune with your body and mentally tougher.
Your long run pace depends on your running goals, what systems you're trying to improve, current fitness, and what you mean by long.
Try this simple, fun, and effective structured fartlek to cultivate sprint speed and improve your 5k-marathon time.
Three distinct types of progression runs — that finish faster than started — to incorporate into your training plans, plus their unique benefits.
Want to break up a tempo workout and get all the benefits? Try these short cruise intervals.
This marathon-specific workout will give you a good indication of what you'll be able to hit on race day.
On Athletics Club Coach Dathan Ritzenhein, coach of olympians Alicia Monson and Joe Klecker, outlines three favorite workouts he used to keep them fresh at any point in the year.
Four challenging — and fun — speed workouts that don't require you to figure out how to get to a track.
For a change of pace, try this mixed-bag workout to fine-tune your change of speed.
Jumping rope is one of the easiest, fastest — and effective — cross-training workouts you can do. Take it back to your childhood and build up your body.
Over two to three months, take the time to practice your race pace with tempo runs. Trust us, the work will pay off.
By hiding the finish line, the clever "whistle drill" workout forces you to push past your psychological limitations.
This simple but powerful workout consists of 9 exercises all aimed at building you a stronger and faster running body. You just need a barbell and maybe weight plates.
Try this famously fast and wicked workout used by Steve Prefontaine and Galen Rupp to hone speed endurance.
12-week plans to prepare you for cross country success — whether you're a beginner, intermediate or advanced high school runner.
Running uncommon distances — 7 x 700m anyone? — can be freeing, fun and a fast track to a breakthrough.
To race the perfect mile, a runner needs to possess an equal balance of strength and speed. Follow this 8-week, race-specific training plan to develop both and run your PR.
This challenging interval workout is perfect for sharpening road warriors to run the mile, or just to keep you in touch with speed.
Coach David Roche explores the benefits of hill workouts and explains eight of his favorites, from the T. Rex to the Quad Blaster.
The 2016 Olympian in the 10,000 meters likes to compare her progress over the course of a training cycle with some 300-meter intervals. Here's how you can try it, too.
Fine tune your training efforts by learning the specific ways each type of workout — steady state, tempo, VO2 max — should feel.
This simple but challenging interval session hones control and toughness by kicking your butt if you get the pacing wrong.
Four fun and effective variations on 1,000m repeats to add some zip to your next speed-focused workout.
Quicker recovery intervals help runners learn how to better deal with the byproducts of fatigue, along with other performance benefits.
A unique 1000-meter ladder workout you can do at almost any time in your training cycle for the 5K or 10K.
Author and yoga teacher Sage Rountree shares how yogic techniques of form, breath, and focus can help you maintain good form and presence of mind through your hardest hauls
One of the simplest types of speed work, progression runs add variety and intensity to your training while requiring minimal recovery.
Insert some incline into your next interval workout.
Why step-ups make you a more powerful runner, techniques and tips for how to do them, and two sample workouts
Do this next-level dumbbell circuit to improve core mobility and give you a more efficient, strong and powerful stride.
Don’t sabotage the purpose of a workout by trying to nail the numbers. Here's how to trust and adjust to maximize each workout's purpose.
If you do no other warm-up, do this. Why and how every runner should spend 3 minutes before every run doing leg swings.
Why and how runners should add indoor cycling to their training and proven workouts to build strength and speed.
Make sure your treadmill runs are both entertaining and productive with these three types of workouts.
5 next-level kettlebell exercises for runners that target your glutes, hamstrings, calves and feet.
Do these 13 exercises right in your living room or yard to build strength and improve your running form at home.
Why gliding on two planks is good for you, and which style is best.
Steep hill sprints are a proven, specific-strength workout for runners that increases power, speed and injury resistance.
This collection of dynamic combo-move exercises maximizes your time and effort investment to help you become a faster and more resilient runner.
Add these rolling-recovery intervals to your training program to develop your ability to burn lactate, and run faster for longer.
When the winter weather gets dreary, try any one of these workout alternatives to stay active.
This challenging workout prepares your mind and body to hang on strongly after having to go out fast from the gun.
Static stretching isn't enough; use this dynamic warmup to rev up your body and have a better run.
This challenging track session will teach your body to relax and aerobically recover while maintaining a fast pace.
Hill repeats are a super-effective 5K workout. Here's how to schedule them into your training.
Get used to pace changes in a race with this infamously arduous interval/tempo combination workout.
Training at race pace only hones your current abilities. You need build the pillars of endurance and pure speed to raise your peak to new heights.
This workout mixes two training elements into the same workout—giving you more bang for your buck!
These three simplified variations of explosive Olympic lifts can help you develop power that will make you a faster runner.
A short hill with extras provides the context for three challenging and fun workouts that train you to pace your effort and power over the top.
Switch up your training to help ward off injuries and boost your fitness.
This kettlebell workout circuit will add strength and efficiency to your stride. You don't need much, just this guide, a bit of space, and a kettlebell.
Our 3-part series of core stability exercises will alleviate pain, bolster training durability, find seconds on the clock, and improve your form. Here's how.
This series will sync your core works with your hip complex to develop a powerful drive.
Lifting weights can be intimidating for runners. Here's everything you need to know to get started, including when to schedule it, what equipment you need, and how to reach your goals.
You don’t always need to add reps or sets to get a harder workout. Challenging your body to fight instability will make an exercise harder and offer some variety to your workout.
No matter how experienced you are with swimming as cross-training, you can always get better—and these workouts can help.
Having balanced shoulder muscles sets the foundation for maintaining impeccable running posture.
Every runner’s strength program should include a version of the deadlift. Here’s how to do them safely and effectively.
A solid run up one big hill can boost both speed and strength.
This is a fast and tough workout that'll help boost your top-end run speed.
The acceleration mechanics practiced by the world’s top sprinters are, by and large, the same mechanics you’ll use (or should use) in your sport.
If you train slower as you age, you are likely to lose performance at a greater rate per decade than if you train fast.
Do this hill workout to improve neuromuscular capabilities, enhance running economy, and increase recruitment of fast muscle fibers late in a race when fatigue hits.
Sometimes the best run is somewhere between hard and easy. Here are three uses for moderate runs, and three examples to try.
Build power to maximize your speed this virtual racing season.
This interval workout improves your ability to run hard all the way to the end of a 5K or 10K.
This classic test for V02max is fun challenge that provides useful data about your fitness.