5 Long Distance Running Workouts
If you are a jogger who wants to increase the difficulty of your training, here are 5 long distance running workouts you may want to try. Running is often boring, especially when you are covering a lot of distance. By breaking up your training into different types of workouts, you can make running a more enjoyable way to exercise.
- Use a quarter-mile track for distance running workouts. Running around a track is grueling since there is no change of scenery. However, the surface of a track is easier to run on than a road, so you can often run longer since your legs will not be as tired. Try to run at least five miles on the track, or longer if you are able.
- Do long long distance running workouts on a cross country course. Most high schools have a cross country team, so find out the location of the course that the team trains on. Go slower than normal the first time you run cross country, so you can identify the more difficult areas of the course. Once you are accustomed to the course, try to run it two or three times in a row during the same workout, to increase the difficulty.
- Try long distance running workouts on the road. If you want to be a competitive long distance runner, eventually you will have to run on a road. Once your legs are in shape and you can handle the pounding of the road, do a five mile run and try to run at the same pace you do on a track. Make sure to be on the lookout for pedestrians, cars, animals and potholes when you run on a road.
- Do some interval training on the quarter-mile track. If your long distance running workouts are becoming boring, mix up the pace to increase your fitness. For example, run two laps around the track at a faster pace than you normally run. After you finish the two laps, jog two more laps to finish one mile. Repeat this for five miles to get a great workout.
- Push yourself by running a longer distance at least once each week. For example, if you normally run five miles three days a week, run seven miles during your middle workout. Try to maintain your normal five mile pace during the seven mile run, which will help you to improve your endurance.