Running can be a great form of exercise; it can also be frustrating if you’ve hit a plateau or feel like you are not very good at it. The key to enjoying running might not be running longer but running smarter. Variable speed and intensity training techniques, such as intervals, tempo runs, and Fartlek workouts, can help build endurance, increase efficiency, and make your runs more dynamic. Whether you’re training for a 5K or a marathon, these methods can take your stamina to the next level.
Logging miles at the same pace every run might feel comfortable, but it can also hold you back. If your endurance isn’t improving despite consistent effort, it’s time to mix things up. Variable speed and intensity training introduces bursts of speed, recovery jogs, and effort changes that challenge your body to adapt. This approach keeps workouts engaging and helps you improve as a runner wether you are just starting out or training for your next marathon.
Interval Training
Intervals alternate between high-intensity bursts and recovery periods. A simple workout includes running at a challenging pace for 30 seconds, followed by a minute of light jogging, repeated for 20–30 minutes. This method enhances cardiovascular efficiency and conditions your body to sustain faster paces longer.
Fartlek Training
Swedish for “speed play,” Fartlek training adds unstructured bursts of speed to your run. Instead of strict timing, you might sprint to a stop sign, jog to the next tree, then push the pace for a minute. This technique improves endurance while keeping runs fun and unpredictable.
Tempo Runs
Tempo runs are performed at a “comfortably hard” pace—about 80–90% of your max effort. A classic tempo run includes a 10-minute warm-up, 20 minutes at a challenging pace, and a 10-minute cooldown. Training at this intensity helps you sustain faster speeds without fatigue setting in too soon.
Long Runs with Pace Variability
Instead of running at a steady pace, add variations. For example, during a 10-mile run, maintain an easy pace for five miles, pick up speed for two miles, return to an easy pace for two miles, then finish strong. This method improves endurance and race-day readiness.
Building endurance isn’t just about running more—it’s about training smarter. By incorporating variable speed and intensity techniques, you’ll boost stamina, increase efficiency, and break through plateaus. Try adding one of these workouts to your routine and see how your endurance transforms!
Sample Schedule
- Monday: Rest or light recovery jog
- Tuesday: Interval or tempo run
- Wednesday: Easy run or cross-training
- Thursday: Fartlek run
- Friday: Rest or active recovery
- Saturday: Long run with pace variability
- Sunday: Easy run or cross-training
Common Mistakes to Avoid
- Overtraining: Too much intensity leads to burnout or injury. Rest days are crucial.
- Skipping Warm-Ups & Cooldowns: Warming up prevents injury and cooling down aids recovery.
- Neglecting Nutrition & Hydration: Proper fueling sustains energy levels and improves performance.
If you have questions on what will best suit your needs and would like a more individualized training program contact your NIFS fitness center staff!