Warm up with a light jog, then alternate between short bursts of high-intensity running (e.g., 30 seconds to 1 minute) and periods of slower jogging or walking for recovery.
Run at a comfortably hard pace (just below your maximum effort) for an extended period, typically 20-40 minutes.
Find a hill with a moderate incline and sprint up it at maximum effort. Walk or jog back down for recovery. Start with 5-8 sprints and gradually increase as your fitness improves.
Dedicate one day to a longer run at a slower, sustainable pace. This builds endurance and mental toughness. Increase the distance gradually each week.
Fartlek, or "speed play," involves alternating between faster and slower running. It's unstructured and can be adapted based on how you feel during the run.
Mix short and longer intervals in a pyramid structure. For example, run 200m, 400m, 800m, 1,600m, and then back down.
Add 6-8 short, fast strides (20-30 seconds) to the end of an easy run. Focus on good form and quick turnover. Strides help improve leg turnover and running economy.
Include activities like cycling, swimming, or strength training on non-running days to improve overall fitness and prevent burnout or injuries.
A short, easy-paced run that promotes active recovery. This helps flush out lactic acid and promotes blood flow to aid recovery between more intense workouts.
Start at an easy pace and gradually increase your speed throughout the run. The last few miles should be close to your race pace.
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