How to Increase the Calorie-Burning Effects of Running

Running Workouts:

Tempo Run

  • Warm up for 10 minutes
  • Pick up the pace to a difficult, but sustainable speed for 15 minutes. You should be breathing hard and able to utter a couple words at a time, but not relaxed enough to have a conversation.
  • Cool down for 10 minutes
More: What Are Threshold and Tempo Runs?

Fartlek

  • Warm up for 10 minutes
  • Pick up the pace to a hard, sustainable speed for 1 minute
  • Slow down to a jog for 1 minute
  • Pick up the pace for 2 minutes
  • Jog for 2 minutes
  • Pick up the pace for 3 minutes
  • Jog for 3 minutes
  • Pick up the pace for 2 minutes
  • Jog for 2 minutes
  • Pick up the pace for 1 minute
  • Cool down for 10 minutes
More: 6 Fartlek Workouts for 3 Training Phases
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About the Author

Mackenzie Lobby

Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a Master's in Kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF certified coach. When she's not writing, she's out swimming, biking, and running the Minneapolis Chain of Lakes. Check out her website at mackenzielobby.com.

Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a Master's in Kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF certified coach. When she's not writing, she's out swimming, biking, and running the Minneapolis Chain of Lakes. Check out her website at mackenzielobby.com.

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