Running: Workouts
Browse SportsMonkie's workouts about running, organized in one crawlable topic hub.
9 articles in this topic.
8 Hill Running Workouts to Build Speed, Power, and Strength
Eight hill running workouts ranked by training payoff: short hill sprints for power, long repeats for strength endurance, bounding, tempo, and downhill turnover work.
10 Plyometric Exercises for Runners (Build Speed and Economy)
The best plyometric exercises for runners are pogo hops, ankle bounds, and single-leg hops. Ten drills ranked from easiest to hardest to build running economy.
Fartlek Training: What It Is and How to Run It
Fartlek training is unstructured speed play: you mix bursts of faster running into an easy run using landmarks or feel, not a stopwatch. Here is how it works, sample sessions, and when to use it.
9 Interval Running Workouts to Get Faster (With Reps & Rest)
Interval running workouts alternate hard efforts with recovery to build speed and stamina. Here are 9 proven sessions — 400m repeats, Yasso 800s, 30-30s and more — with exact reps, rest, paces, and the purpose of each.
Long Run Training Explained: Pace, Distance, and How to Build It
Long run training builds endurance by running at an easy, conversational pace for 90 minutes to 2.5 hours, adding about 1–2 miles per week. Here is how to set the pace, distance, and fueling.
Running Heart Rate Zones Explained: The 5 Zones and How to Find Yours
Running heart rate zones split effort into five bands from easy (zone 1) to all-out (zone 5), each set as a percentage of your max heart rate. Here is how to find your max, calculate every zone, and train each one.
Tempo Run Explained: What It Is, Pace, and Workouts
A tempo run is a sustained effort at your lactate-threshold pace — comfortably hard, about 25-35 seconds per mile slower than 5K pace. Here is how it works, how to find your pace, and exact workouts to run.
Zone 2 Running Explained: How to Find Your Easy Pace and Build an Aerobic Base
Zone 2 running is easy, conversational-pace running at 60-70% of your max heart rate that builds aerobic endurance and fat-burning efficiency. Here is how to find your zone 2, why the 80/20 rule works, and the mistakes that ruin it.
Rowing vs. Running: Which Should You Actually Do?
Rowing vs running compared on real calorie-burn numbers, joint impact, muscles worked, and cost, so you can pick the right one for your actual goal.