Advanced Running Workouts (Experienced Runners Only) | Strength Running

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If you're an experienced runner, these workouts can help level up your running. Advanced training sessions can help unlock new personal bests as you strive be become a better runner.
Resources:
TEMPO (threshold) RUNS: bit.ly/2CGo30U
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LONG RUN TYPES: bit.ly/39Sw1Wm
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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[@AdrianMDavis]

Thank you for sharing, I'll try this during my training for the Broad Street Run.

[@goes_by_santi3444]

A few years ago when I was deep into a long training cycle for a trail 50k, I had a simple workout that I used on the roads. My race had almost no flat sections so a good 85-90% of the race I was going to be either climbing or descending. I did reps of 12-15 minutes at tempo effort on the roads near my house which were all mountain roads. The challenge was holding the right effort regardless of the terrain. This taught me to pay strong attention to my body and making sure to give it just the right amount of burn for the whole rep. Sometimes that meant charging down the downhills and powerhiking the uphills (I'm pretty sure some roads were steeper grade than anything that would be built nowadays). The end result was very fatigue resistant legs that could take the beating of hilly terrain and not be immediately trashed.

[@AaronWillis-sj9zu]

A few summers ago we did 12x400m with diminishing recovery times. Started with 3min recovery to barely a recovery at all. That was tough.

[@arnabganguly4962]

Brilliant

[@nathanaeltagg8185]

I’ve benefited from doing a few advanced WOs from the the “On Coaching” podcast: 1) 3-4x2M@threshold w/ 4x200m uphill after each, 2) alternating between 1K@3K-5K effort and 1K breakdown (500m, 300m, 200m-each a little faster). Those are especially good for HM and 5K training. For Boston, I did a LR w/ 2M@threshold downhill, 4M tempo flat, 2M@threshold uphill.

[@taylorplante99]

Great video! Do you recommend that 5k runners do their long runs at easy pace (e.g., Z2)? Also, is fueling during the long run always needed if you're not training for a long event like a Marathon or HM? I've heard there can be some efficiency adaptation benefit to running on low fuel for say a 2 - 2.5hr run, but can't remember the source and thought you might have a take on it. Thank you!

[@toddboucher3302]

I got a few but one of my favorite I guess you could say go to is from my house I have about a 2 mile uphill not like straight up super steep but you know where you know it’s there maybe 6% and after about a mile and a half it cuts down for a little bit. Almost to give you a little break while you can cut cross this road and then it goes back up again to hit like 2.2 miles And I like to push that hard to get into the 2 miles and then coast back and do that about three times and it comes out right to about a half marathon and that the third one you knew you had to work out and then on treadmills I like the 4 x 4 four minutes hard you can handle for four minutes four minutes easy times four and all the others are standard one K repeats ladder workouts at the track and all that stuff try to mix it up but I love that long hill maybe because I’m an ultra runner but I love that long hill it’s fun

[@BurksFuerzaRunningAwareness]

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