Coach: Angela Tieri, a USA Track and Field (USATF) and RRCA certified running coach in San Francisco
Favorite workout: Fartlek run
Warm up: Jog easy/complete dynamic movements for 10 to 15 minutes
How to: Complete 5 x 3:00 surges at current 5K pace with a 2:00 recovery jog between each
Cool down: 10 to 15 minutes of easy jogging
Adjustments: Run the three-minute surges based on effort at a pace you could theoretically sustain for three miles. If you're having trouble finishing the workout, scale back your pace. Start with 3 x 3:00 surges. As you progress, shorten the recovery jogs between each surge to 90 seconds.
More: 3 Fartlek Workouts to Increase Pace
Pro tip: "This workout is beneficial for beginners and veterans alike—beginners practice running by effort and learn what it feels like to push the pace when their legs are tired, and more experienced runners stress the anaerobic system, get comfortable running at race pace, and can still get in a five- to seven-mile run."
More: Beat the Competition at Your Next Race With Fartlek Workouts
Coach: Kevin Storai, USATF-certified coach in Detroit, Michigan
Favorite workout: Tempo run + intervals
Warm up: Jog easy/complete dynamic movements for 10 to 15 minutes
How to: Run for 20 minutes at tempo run pace or roughly a minute per mile slower than your mile race pace. Jog easy for five minutes to recover. Then complete the following intervals with 400 meteres of easy jogging between each interval:
- 800 meters at :20 seconds per mile slower than mile race pace
- 400 meters at :20 seconds per mile faster than mile race pace
- 400 meters at :20 seconds per mile faster than mile race pace
- 800 meters at :20 seconds per mile slower than mile race pace
Cool down: 10 minutes of easy jogging
More: How to Execute the Perfect Tempo Run
Adjustments: If you are just starting to train or are new to running, cut the tempo run down to 10 to 15 minutes. Remember that these paces are based on your current mile race pace, not your goal mile race pace.
More: Pacing Strategies for Popular Race Distances
Pro tip: "The tempo run works energy systems that are needed to be successful at the distance. It also mirrors the beginning of the race because you're getting out at a relatively fast, but still comfortable pace, and holding [that pace] at even splits. By then going into sets of 8, 4, 4, 8, you mimic the tempo changes that often occur later in a race. By changing tempo and forcing the athlete to still be under control, they are able to gain the needed fitness, and prepare for race dynamics."
Coach: Rob Grissom, USATF-certified coach in Central Kentucky
Favorite workout: Hill sprints on a three- to four-percent grade incline
Warm up: Jog easy/complete dynamic movements for 10 minutes
How to: Complete six to eight 10-second all-out sprints up the hill. Follow each uphill sprint with a 1:00 to 2:00 walk back down
Cool down: 10 minutes of easy jogging
Adjustments: If you're more of a newbie, start with slower, longer hill repeats. Begin with four to six 20-second hill repeats at a hard but sustainable pace, and graduate to the shorter sprints as you get stronger. As the base workout gets easier, try five to seven 15-second uphill sprints and then four to six 20-second uphill sprints.
More: How to Complete High Intensity Interval Hill Workouts
Pro tip: "Running hill sprints on the road and on grass are great for the development of speed, force and anaerobic endurance, not to mention mental toughness."
More: 3 Hill Workouts for a Faster 5K
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