Running Plan Wizard
Common Running Exercises: From Sprints to Long Runs
August 16, 2025
🏁 1. Intervals
Definition: Short bursts of high-intensity running followed by periods of rest or low-intensity jogging.
Why do it?
- Boosts VO₂ max (your body’s ability to use oxygen)
- Improves speed and stamina
- Great for fat burning
Example Workout:
- 4x400m sprints at 90% effort with 1-minute walk/jog rest in between
⚡ 2. Sprints
Definition: All-out efforts over short distances, typically under 200 meters.
Why do it?
- Builds explosive speed and power
- Enhances running form and stride
- Strengthens fast-twitch muscle fibers
Example Workout:
- 8x100m sprints with 90 seconds rest
🏃♀️ 3. Tempo Runs (Threshold Runs)
Definition: Sustained efforts at a “comfortably hard” pace, typically just below your anaerobic threshold.
Why do it?
- Trains your body to run faster without fatigue
- Improves lactate threshold
- Builds mental toughness
Example Workout:
- 20-minute run at a pace you could maintain for about an hour in a race
🛣️ 4. Long Runs
Definition: Slower-paced runs that last significantly longer than your average daily run.
Why do it?
- Builds aerobic endurance
- Conditions your muscles, joints, and mind for prolonged effort
- Essential for distance race training (half-marathon, marathon)
Example Workout:
- 90-minute run at a conversational pace
⛰️ 5. Hill Repeats
Definition: Running uphill at a hard effort for short intervals, with easy jogging downhill recovery.
Why do it?
- Increases leg strength and stride power
- Enhances running economy
- Toughens up your mental game
Example Workout:
- 6x30-second uphill sprints with jog-back recovery
🔁 6. Fartlek (Speed Play)
Definition: A mix of easy running with random bursts of speed—less structured than intervals.
Why do it?
- Adds variety and fun to training
- Improves speed and endurance without rigid structure
- Great for beginners or casual runners
Example Workout:
- 30-minute run with random 30–60 second surges at faster pace
Final Thoughts
Mixing different types of running workouts keeps training exciting and helps you become a more well-rounded runner. Whether you're chasing a PR or just trying to outrun your stress, these exercises give your legs—and lungs—a solid reason to keep moving.