101 Simple Ways to be a Better Runner

by Jason Fitzgerald

Three of my favorite types of long run variations include: · Hilly long runs: run several long hills in the final 2-5 miles or run one long hill of 5-10 minutes in the final 1-2 miles of your run. · Long runs with surges: With 1-2 miles left in your long run, start a short fartlek workout. My favorites include 8 x 30 seconds at your 10k pace with a 1-2 minute jogging recovery or 6 x 1 minute at your tempo pace with a 1-2 minute jogging recovery. · Progressions: In the final 2-5 miles of your long run, gradually pick up the pace so you end your run at your tempo or 10k pace. This is definitely an advanced type of workout, but it’ll help you gain even more endurance as you teach your body to run fast when it’s tired. These are slightly more advanced versions of the standard long run, so progress intelligently and start with hills, then do a fartlek long run, and finally end with the progression.