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
 

Track Workout: Three 1600s

Warm up with an easy 2-mile run. Run 1 mile (four laps) around the track. Rest 3 minutes, but keep moving. Repeat two more times. Cool down.

Aim to run a 7 to 7.5 on the perceived-exertion scale of 10. Overexerting yourself will prevent you from finishing strong or may cause injury. “People think when they’re on a track, they need to go 100%. But then the problem is people have to stop, bend over, and can’t breathe because they’ve run too hard,” Juarez says.

Looking for a new way to cross-train? Strengthen your muscles with this living room workout.

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