Tempo Runs and Speed Work

Running Drills That Will Kick Your Butt

Take your training up a notch with track work and tempo runs that will help ramp up your speed and endurance
By Angela Kwan fitbie
 

Run Farther, Faster

Running Drills That Will Kick Your Butt // woman stretching on a track © Thinkstock

Image: Thinkstock

It’s hard to beat your personal best when your fitness regimen never changes. If you want to improve your speed, endurance, or both, incorporate a track workout and a tempo run into your weekly routine.

The track is a perfect place to practice interval training, in which you alternate between periods of high intensity and consistent recovery periods. “Track workouts push you out of your comfort zone and can help you sustain pain better,” says Kim Juarez, founder of Team LOLA, a company that offers fitness and nutrition education for women and girls in the San Francisco Bay Area. And tempo runs, which train your body to run faster before getting tired, will boost your confidence when you realize the distance you can cover, she adds.

Lace up your running shoes and get ready to sweat when you try these drills.

Discover 32 ways to breeze through every run.

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