Running is incredibly accessible and affordable. Whatever your fitness goal, from running faster to overall fitness, mixing a running workout into your weekly schedule can bring benefits.
Straights & Curves
Who? Beginners, Run-walkers, Pre-race
Where? Preferably a track, but any loop would work
What? Run intervals are the long sides of the track, rest is around the curve.
Why? Increasing cardiovascular endurance is all about work-recover-repeat. You teach your body to recover. Beccause the distance of the work (Straight side of the track) is relatively short, it is possible for intensity to be higher than a regular neighborhood run.
Quarters, 400m Repeats
Where? Track or marked path
What? 400m (or one lap) at a particular pace or effort level. Rest then repeat, repeat, repeat!
Why? Pace comes into play with this one, which allows you to track progess more measurably and keeps you honest about recovery time. Increasing volume (number of 400s) or increasing pace are ways to progress fitness over time. Variables in volume, intensity and rest are specific for different goals. A trainer or coach can direct you to modify for optimal results.
No track is needed for this workout. It is incredibly versatile with location, personal ability level and all modifiable. That said, going into a workout with a plan, rather than a nebulous thought prepare you much better to actually conquer the training session.
Where? Anywhere. Preferably not too busy roads due to not wanting to have a work interval interrupted
What? Work-recover. For most seasoned runners, this looks like fast pace - normal (but not slow) pace. New runners can go to a run-walk to build fitness.
Why? Great way for friends or teammates of different paces to still run together. Very adaptable for specific goals. The stress of hitting time can be left behind for a more organic hard effort experience.