Workouts for Runners: RunnersWorld.com


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You Dream, Brooks Donates

Brooks is donating five cents to breast cancer research for every view of the Brooks Dream video on Brooksrunning.com or YouTube.com!

SmartCoach

Start the New Year out right with a personalized training program from the experts at Runner's World. From your first 5K to your fiftieth marathon, we've got a plan for you. Get yours now!

DISPLAYING ALL ARTICLES 1-80 FOR Workouts

Midday Runs

Midday runs can boost your performance on the road-and at your desk.

Postrace Training Plan

After your race, light and steady training will help you avoid postrace pitfalls.

Go Stronger Longer

An enduring teacher's tips on sustained intensity.

Take It Outside

Make a smooth transition from the gym to the road.

Follow the Leader: Zoila Gomez

Advice from the world's best runners.

Balancing Act

The best regimen includes speed, distance, and days off. The trick is in the mix.

Pick up Your Pace

How do you know when to speed up your intervals, repeats, or tempo runs—and when not to? Here's a guide.

Add Strides To Your Next Run

A simple way to improve your speed is to add several strides to the end of easy runs.

30-Minute Winter Workouts

Half-hour workouts for winter's shorter days

Workouts To Ease Pain

When you find you've got sore muscles resist taking a rest day. Instead, try one of these two workouts to help ease your pain.

Speed Play

If you've never done a fartlek workout (or don't even know what that is), here's your chance to give it a try.

Partner Workouts

Workouts to keep you and your partner on pace

Run Away from Home

Two 3-day vacation-training plans

Pace Yourself

A workout to learn how to gauge your speed.

Pedal Power

Cycle indoors or out for strong legs and peak fitness with the high-intensity workouts of elite runner Lauren Fleshman.

Build Stronger Lower Legs

Key exercises to get (and stay) pain-free.

Run It Off

Calorie-burning workouts from America's best coaches will help you slim down--and speed up.

Jump Start Your Training

Once every week, get your training going with one of these strategies

Fit To Run

The army's revised fitness program builds combat-ready bodies--and road-ready ones, too.

Cross Training Benefits

Boost your weekly mileage with intense cross-training.

Twin Peaks

Running the 5-K and the 10-K--a.k.a. the "five and dimes"--requires the perfect blend of speed and endurance. Here's a plan to help you train for both!

The Burning Question

How does a runner stay on the slim side of the calories consumed equation? Here are five easy answers

Shifting Up

Workouts to help you accelerate.

Can I do all my running on my local 400-meter track?

What's the best way to get faster if I've never done speedwork before?

Build A Strong Lower Body

Strength-training your legs helps you run strong and stay injury-free.

Traveling Training

Train while you travel. There's no need to let your fitness slide when your on the road.

Before The Gun

Strides are the best way to prepare your body for top performance

Plyometric Power

If you want better balance, increased speed and more agility, try integrating these fun and challenging plyometric drills into your weekly workouts.

When Speed Meets Distance

Bring the two together to race your best.

Two-Timing

Workouts you can run with a slower--or faster--partner.

Diversity Training

Change your running life one day at a time.

All In The Balance

Stability training can improve your running.

Plan B Workouts

Two workouts that will allow you to stay flexible in your training.

Band Aid

Fast, easy strength training that'll improve your running--no iron required.

Flex Time

Yoga's a good training practice for tight, inflexible runners.

Coming Out Of Hibernation

How to speed up after a slow winter.

The Abs Plan

A washboard stomach isn't only about vanity, it's about being a stronger, faster runner.

The Gym Fix

Avoid these common weight-lifting mistakes so you can get stronger--and faster.

The Importance Of Strengthening Hip Rotators

Weak hip rotators can be a real pain in the butt.

The Three-day Training Week For Runners

No time to run? This training plan will help you stay fit in just three days a week.

Slow Down To Speed Up

The key to running faster: lots of slower miles.

A New Training Model

Building tough, durable runners from the ground up.

Back To School

Run like a kid again! Workouts and wisdom from top cross-country coaches.

Prehab: Hamstrings

Preventing injuries before they happen.

Double Your Pleasure

Why running twice a day makes you fit and fast.

Run Together

Group workouts can elevate your training.

True Grit

For a workout that'll strengthen your legs and incinerate calories, hit the beach.

Your Magic Number

How fast should your training runs be?

No More Slacking

Keep moving between repeats in your interval workout.

Build A Better Body

A strength-training plan that will make you faster, stronger, and less injury-prone.

The X Factor

Cross-training gives runners an extra edge.

What's The Perfect 30-minute Workout?

The Curves fitness program is fast and effective. Can the same formula work for runners?

Get A Jump On It

Plyometric drills are the secret to running stronger and faster.

Upward Mobility

Add hill charges to your training to become a stronger, more powerful runner.

Strength Clinic

Being a runner doesn't excuse you from extra leg-strengthening work.

Stuck In A Rut?

There's no worse feeling than hitting a training plateau.

Strengthening

Go the extra mile: Because to run strong, you gotta be strong.

Kick Some Grass

To build speed and strength, sometimes you need to get off the track.

We All Need Speed

Tempo training is the best way to get faster and stronger.

The Perfect Mile

A workout that will get you ready for any kind of race.

Strong To The Finish

A workout that will give you confidence when you need it most.

The Plyometrics System

Better running is just a hop, skip, and a jump away.

The Great Indoors

By spending a little time in the gym, you can get a great total-body workout.

From Good To Great

Make five classic workouts even more effective.

Ab-solutely Necessary

Runners need strong abs almost as much as strong legs.

Designer Training

We've designed 10 different workouts that work.

Stability Ball Exercises For Runners

Strengthen your abs and torso with a stability ball.

No Gym Required

Four exercises do the job just fine, thanks.

The Best Shape Of Your Life

Consider training like a triathlete.

Head For The Hills

To race well on hills, you have to train on hills.

Tone Your Trouble Spots

Get ripped abs, a firm buttocks, and toned thighs.

Juggling Your Workouts

When you do your long run affects how you run your workouts the rest of the week.

Pace Chart - Part One

This chart covers 5 through 9 minutes per mile from 5K to the marathon.

Pace Chart - Part Two

This chart covers 9 through 14 minutes per mile from 5K to the marathon.

A Stride Guide For Runners

Five ways to increase your stride length and run faster.

Yasso 800s

Predict your marathon time based on how long it takes you to run 800 meters.

Treadmill Workouts

Four treadmill workouts that will spice up your winter training.

Water Workouts

Pool running offers a great workout without the leg-pounding of running on hard surfaces.

The 30/30 Plan

A simple plan to get you going.

DISPLAYING ALL ARTICLES 1-80 FOR Workouts

Pace Workouts & Charts

Speed Workouts: Bold Moves

How mere mortals can tap into Olympian strategies.

Speed Play

How to make faster running more fun.

Pick up Your Pace

How do you know when to speed up your intervals, repeats, or tempo runs—and when not to? Here's a guide.

Tempo Runs Done Right

Learn how to hit and hold your lactate threshold pace on your next training run.

Partner Workouts

Workouts to keep you and your partner on pace

When Speed Meets Distance

Bring the two together to race your best.

Your Magic Number

How fast should your training runs be?

No More Slacking

Keep moving between repeats in your interval workout.

Speed Thrills

Add some giddyup to your stride.

We All Need Speed

Tempo training is the best way to get faster and stronger.

The Perfect Mile

A workout that will get you ready for any kind of race.

Strong To The Finish

A workout that will give you confidence when you need it most.

Pace Chart - Part One

This chart covers 5 through 9 minutes per mile from 5K to the marathon.

Pace Chart - Part Two

This chart covers 9 through 14 minutes per mile from 5K to the marathon.

Hill Training

This Way Up

Proper form helps you power up any incline.

Steep Mission

Climbing Heartbreak Hill to drop weight—fast.

Sublime Climbs

The greatest, most daunting hills in U.S. races, ranked in descending order.

Over the Top

Hills - the very word evokes dread. Yet with an open mind, the proper form, and a yen for famous climbs, you can not only get over hills, but learn to love them.

Love Those Hills

Use these strategies to learn to love hills (or at least not dread them)

Want To Run Fast? Run Uphill

Just 10 seconds can make you stronger and faster--you only have to run uphill, fast.

10-Second Sprints

Try any or all of these three workouts to say strong and fast all year round.

Shifting Up

Workouts to help you accelerate.

Learn To Run Hills

Be able to climb any hill come race day.

Reconsider The Hills

Reconsider your avoidance of hills.

Upward Mobility

Add hill charges to your training to become a stronger, more powerful runner.

Head For The Hills

To race well on hills, you have to train on hills.

A Stride Guide For Runners

Five ways to increase your stride length and run faster.

Strength & CrossTraining

Training With a Nintendo Wii

Wii Fit gets (sort of) serious about exercise.

A Core Workout

A simple routine for time-pressed runners.

The Ultimate Ab Workout

To build strength, endurance and balance try these two ab workouts designed by Team Running USA's strength coach Dennis Kline.

Work Your Core

Perform this at-home workout for optimal core fitness and improved running performance

Circuit Training: WITH VIDEO

Cross-training circuits will make you a stronger, fitter runner--no gym required

Beginner Core Strength Routine

Four basic exercises that will strengthen core muscles and improve posture

An Injury-Free Approach To Cross-Training

Cross-training prevents injuries--as long as you take a healthy approach

Pedal Power

Cycle indoors or out for strong legs and peak fitness with the high-intensity workouts of elite runner Lauren Fleshman.

Wheel Benefits

The bike can make you a better runner, but you have to put some effort into it.

Relieve Your Tight Iliotibial Band

Add this active-isolated stretch to lengthen the ITB without causing harm.

Loosen Up

Give us three weeks and we'll take your running to a new level

The Runner's Six Pack

Yes, crunches will strengthen your midsection. But only the right combo of ab exercises will leave you ripped and ready for peak running performance. Here's the six-part plan

Cross-Train Your Core

Boost the strength of your abs with cross-training

Faster In Five

Build speed with these five lower body exercises

Get Strong Legs

A few quick exercises are all you need to get a strong lower body

Inside Advantage

Get stronger and more flexible this winter

The Get-Strong Plan

Peak for your competitive season with this plan

My gym has a 30-minute time limit on treadmills, which isn't long enough for my workouts. Is it okay to ignore the policy?

Does lap swimming have any cross-training value for running?

Four Keys to Cross-Training for Runners

Must know tips to keep you in your best running shape

Relieve Low-Back Pain

Try these stretches to rid your aching back

Cross Training Benefits

Boost your weekly mileage with intense cross-training.

Fit To Run

The army's revised fitness program builds combat-ready bodies--and road-ready ones, too.

Lighten Up

Take a break from training, maintain fitness--and come back a stronger runner

What's the difference between normal postrun soreness and pain that indicates a potential injury?

Build A Strong Lower Body

Strength-training your legs helps you run strong and stay injury-free.

Plyometric Power

If you want better balance, increased speed and more agility, try integrating these fun and challenging plyometric drills into your weekly workouts.

Diversity Training

Change your running life one day at a time.

All In The Balance

Stability training can improve your running.

Flex Time

Yoga's a good training practice for tight, inflexible runners.

Band Aid

Fast, easy strength training that'll improve your running--no iron required.

The Abs Plan

A washboard stomach isn't only about vanity, it's about being a stronger, faster runner.

The Gym Fix

Avoid these common weight-lifting mistakes so you can get stronger--and faster.

The Importance Of Strengthening Hip Rotators

Weak hip rotators can be a real pain in the butt.

A New Training Model

Building tough, durable runners from the ground up.

Prehab: Hamstrings

Preventing injuries before they happen.

True Grit

For a workout that'll strengthen your legs and incinerate calories, hit the beach.

Different Strokes

Swimming won't just make you more fit, it'll keep injuries at bay.

Roll Over The Competition

A little time in the saddle could make you a stronger, faster runner.

Build A Better Body

A strength-training plan that will make you faster, stronger, and less injury-prone.

The X Factor

Cross-training gives runners an extra edge.

Endurance Cross-Training

Endurance cross-training is a great way for runners to heighten fitness.

Eight Benefits Of Cross-Training

Cross-training provides more benefits than just injury prevention.

Get A Jump On It

Plyometric drills are the secret to running stronger and faster.

Strength Clinic

Being a runner doesn't excuse you from extra leg-strengthening work.

Strengthening

Go the extra mile: Because to run strong, you gotta be strong.

The Plyometrics System

Better running is just a hop, skip, and a jump away.

The Great Indoors

By spending a little time in the gym, you can get a great total-body workout.

Head For The Pool

Pool Running: Hands-down best cross-training activity for runners.

Explore Your Options

Activities that promise fresh air, a toned body, and all-around excitement.

Ab-solutely Necessary

Runners need strong abs almost as much as strong legs.

No Gym Required

Four exercises do the job just fine, thanks.

Stability Ball Exercises For Runners

Strengthen your abs and torso with a stability ball.

The Best Shape Of Your Life

Consider training like a triathlete.

Strength Training For Walkers

Do you want to add some oomph to your walking routine? Pick up your pace? Increase your mileage? Tackle steeper inclines?

Tone Your Trouble Spots

Get ripped abs, a firm buttocks, and toned thighs.

Water Workouts

Pool running offers a great workout without the leg-pounding of running on hard surfaces.

Learn To Stretch

Running relaxed is the secret to running faster.


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