You’re up and ready to go. 

You got your gear on, and the weather has cleared up for your run, but one question remains. What running workout are you going to do today? Running is a fantastic exercise with many benefits, but running with a plan is even better.  

When you want to focus on your run and get the most out of the time you have, then choosing from the running workouts below is your best bet. Below we’ll dive into running workouts ranging from beginner interval running to hill running. 

Whether you are marathon training, new to running, or want to improve your running economy, we have you covered with the different types of running workouts below. Let’s strap on the shoes, and let’s go. 

Running Workout for Beginners

When starting your running journey, you need to build endurance and get your bones, muscles, and joints accustomed to the impact that running has. Your training plan should include building your cardio fitness and adjusting to the vigors of running, which is best done and progressed slowly.

Because the last thing you want is to get injured. Here you’ll run for a certain distance or time, walk for a certain distance or time, gradually reduce the time you walk, and increase the time you run. Here is an example:

10 Rounds:

• Run for 1 minute
• Walk for 2 minutes 

Each week, add 30 seconds to the time you run (keeping the walking time the same) until you reach 10 minutes of continuous running training.

Fartlek Running Workout

Fartlek is Swedish for speed play, where the pace continually varies to eliminate boredom and to improve your speed and aerobic endurance. Fartlek running workouts are either performed on the road or a treadmill, and here we will include both. Include fartlek training when you’re getting ready for a half-marathon or marathon training because distance runners need some speed work. 

Treadmill Fartlek Workout

• Warm up by walking for five minutes at 3.0 miles per hour at a 3% incline
• Run at a moderate pace for 1 minute at a 1% incline
• Jog at a low-intensity pace for 30 seconds at a 1% incline
• Run at a fast pace for 30 seconds to 1 minute
• Jog at a low-intensity pace for 30 seconds at a 1% incline
• Continue varying speed and length of time until you reach 25 minutes
• Cool down with an easy run for 5 minutes at 3.5 MPH at a 3% incline

Fartlek Road Workout

5 Rounds: 

• Jog at a leisurely pace for 5 minutes
• Run at a faster pace for 1 minute 
• Jog for 2 minutes
• Cool down and jog for 5 minutes

Add one interval per week until you reach eight intervals.