5 Key Speed Workouts Every New Runner Should Do

Adding a structured workout into your running routine will make you faster.

Runner Legs Running on a Track

3. THE EVEN STEVEN Walk to warm up, then run three laps around the track. Try to run each loop at the same pace, within five seconds faster or slower than the previous loop.

WHAT IT DOES: This workout builds endurance and teaches you to maintain a steady, consistent effort, which is what you’ll want to do in your first race. “Runners of all abilities tend to just start running as fast as they can, until they tire out and have to quit,” says Paul.  Knowing that you have three loops to do, you’ll learn to start your first loop slower and get into a rhythm that you can maintain for all three loops.

4. THE LONG RUN Want to stretch out your workout for longer? Take walk breaks before you need to at even intervals. That may mean running for just 20 seconds, at first, says Paul. You should be running at a pace that’s easy enough to hold a conversation she says. “If you can’t, slow down.”  On the other hand, if you’re running so easy you can sing, pick up the pace, she adds.

WHAT IT DOES: This helps you build endurance without getting injured or discouraged. Taking walk breaks will help you sustain a higher level of energy over a longer period of time for a longer distance.

5. DESTINATION RUN Covering the same old route can get downright old. Run or walk to someplace nearby that you usually drive to and that involves going farther than you usually do. Go to the grocery store; meet a friend at the gym and arrange to get a ride home.

WHAT IT DOES: This builds endurance, and it’s fun. “It feels like you’re on an adventure,” says Paul.  And it really changes your perspective! Never noticed that hill before? You will now!