These workouts are great for runners who want to go long—or longer. You will benefit from them if you have a goal of racing a half marathon, marathon or ultra. But they’ll help anyone who wants to increase her running stamina. You have the option of completing these on a flat running path or trail as well if the track becomes too dull.
10-Minute Steady-State Intervals (Weeks 1–3)
Intervals: 10 minutes at a comfortably hard effort
Recovery: 3 minutes at a comfortable effort.
Do 3 sets.
Week 4: Recovery Week
15-Minute Steady-State Intervals (Weeks 5–7)
Intervals: 15 minutes at a comfortably hard effort
Recovery: 5 minutes at a comfortable effort
Do 2 sets.
Week 8: Recovery Week
Steady-State Descending Ladder (Weeks 9–11)
Intervals: 20 minutes at a comfortably uncomfortable effort; 10 minutes at comfortably hard; 5 minutes at hard
Recovery: After each effort, jog 3 to 5 minutes at a comfortable effort.
Do 1 set.