4 running workout tips from runner's world

godblessourhome

Pace Boosting
warm up for 6 minutes by alternating 30 seconds jogging & walking. Increase speed - walk 30 seconds run 30 seconds. Continue the 30/30 ratio. Increase speed with each run segment

Fast workouts
Jog 3 minutes. Increase speed, run for 2 minutes. Walk 30 seconds. Repeat, increase run part to 3 minutes. Walk 30 seconds. Repeat....

Distance Run
increase speed till running comfortably. run 2 minutes, walk 1. Repeat 2:1 ratio 3 times. then bump up the ratio to 3:1 repeat 3 times. end run with 2 more 2:1 segments and then 1:1

Hills
gradually increase speed until you're at an easy run pace. run for 3 minutes. raise incline to 2% for 1 minute then to 4% for 1 minute. Lower incline and rest for 1 minute then raise to 4% and run for 2 minutes. alternate running 2 minutes at an incline with 1 minute on the flat for as long as you can.