Running Workouts

Looking for the best running workouts and sessions to help you improve your athletic performance and reach your full running potential? You come to the right place.   Keep on reading to steal my best running routines and plans.

a bunch of runners hill running

5 Hill Running Workouts Guide For Beginners

Hill running is no easy walk in the park. It requires a mix of stamina, strength, technique, and sheer will-power. That’s why lots of runners have a love/hate relationship with hills. If you tend to...

The 7 Fartlek Run Workouts you Need To Try

The fartlek training method is one of the best ways I know of that you can use to spice up your ever day run while increasing your fitness and speed. So today, I’m going to share with you some practical guidelines on how to proceed with this awesome training program, along with a list of the best fartlek runs you need to add to your training program.
beginner runner sprinter

Sprint Workouts Training For Beginners

If you have ever wondered what it would be like to train like a sprinter, then you are in the right place. In today’s post, I’m going to share with you an awesome workout program routine inspired by real life Olympic sprint training. Don’t get me wrong. I’m no Olympic sprinter and have never trained to be one. This whole post is the result of my research and some serious digging into the current Olympic training programs available on the net. So please be careful here. The workout program I’m sharing with you below is quite intense, and if you are not ready for it, you might be setting yourself for injury and burnout. So you have been warned, buddy.

Start Treadmill Running? 6 Treadmill Workouts for Beginners

In today’s post, I’m sharing with you the essential beginner treadmill workout guidelines you need to get started with indoor running the right and safe way. By the end of this beginner guide to treadmill running, you’ll learn: How to use the treadmill The benefits of treadmill running The exact treadmill training gear you need How to take your first steps on the machine How to stay motivated when treadmill running The Treadmill workout apps you need
woman doing speedwork running session

8 Interval Training Running Workouts for Speed

If you want to improve your running speed, then interval training is the way to go. In fact, interval training (HIIT) has been used by athletes for years to build cardiovascular strength, power, and explosive speed. HIIT combines short and intense bursts of exercise at maximum ability, with recovery phases, repeated throughout a single workout. In today’s post, I’m going to share with you five of my favorite interval running workouts to build endurance and speed.
woman running in trail

Beginners Strength Program For Runners

If you have been reading Runners Blueprint for a while, then you know that I’m a strong proponent of strength training for runners. Sure, this is a runners’ blog, and I mostly write stuff for the running crowd. That said, any regular reader (or after checking my cross training page) might be surprised by the number of strength training workouts I shared in the last couple of years. But this time, I’m not going to share with you another workout. Instead, in today’s post, I’ll cover the basics of weight lifting for runners. I’ll show you the exact steps required to design your strength training program, even if you have never touched a dumbbell before.
picutre of runners legs

Running Workouts to Build Strength and Endurance

If you’re serious about running your best (while avoiding the classic training rut trap), you need to opt for a well-rounded running program. That means doing a variety of running workouts of different speeds, distances, and intensities. And here is the good news. In today’s article, I’m going to break down the seven most basic running sessions, So, are you excited? Then here we go. But first things first, before we get into the heart of the matter, let’s first briefly discuss some of the reasons training variety is so important. The Many Benefits Of Training Variety Sticking to the same speed and distance over and over again is the recipe for boredom and plateaus. This is a classic mistake you need to avoid if you’re serious about reaching your running goals.
couple doing recovery run on a sunday

The Complete Guide To Recovery Runs

Quality workouts, think interval sessions and long runs, get the majority of attention in most runners’ training plans,  but recovery runs are usually ignored. In fact, the recovery run has been the often-than-not forgotten workout. That said, recovery runs are one of the most valuable runs. As we are going to see, recovery runs are essential. Running at a relaxed pace can help you develop proper form, build endurance, establish base mileage, and might even, as the name implies, speed up recovery. As a result, in today’s post, I’m sharing with some training guidelines on how to do the recovery run right.
Resistance Bands Training exercises

Resistance Bands Training For Runners

Resistance bands are usually made of strong, thin, and long rubber with handles at each end, and come in a wide variety of resistance levels, depending on your fitness skill and training goals. You can buy these in line with your fitness level and training goals—in other words, they are easily customized. In my experience, resistance band exercises are one of the best tools you can use to keep strength training when you no longer have access to a gym or just dot want to go there for all personal reasons. Also, stacking dumbells in your living room might be an attractive option.
No-Equipment Home Workout for Runners

The Best No-Equipment Home Workout for Runners

Runners need to strength train, period. I keep saying over and over again. The truth is, if you are a runner who doesn’t strength train, then you are missing out, big time. So please do not neglect strength training. Of course, this is easier said than done. Sticking to the regular running program, then having enough time to make the trip to the gym to strength train, is not always easy to pull off—especially if you just like the rest of us, stressed and pressed for time. But that doesn’t mean that you have to give up strength training altogether.