Whether you’re a seasoned athlete training for your next big marathon, or a casual runner hoping to set a 5K PR, there are 3 different
training runs you can be doing to get the most out of your running.Try doing one of these following runs each week:

1. Long Run
This one’s a bit of a no-brainer. You need to get in some quality time on your legs. For a 5K race (3.1 miles), shoot for a long run somewhere between 4 and 6 miles. That will help build the endurance you need to sustain that length of a race. For a half marathon or a marathon, you do not need to run the distance of the race; that could lead to injury or excess fatigue.

2. Tempo Run
Your long runs teach you to run LONG. Tempo runs teach you to run HARD. These are shorter runs, but they are nearly “all out” effort. For 5K training, these will be 2 to 4 mile runs, and for marathon training, these might be 5 to 13 mile workouts.

3. Speed Work

Intervals of some sort will teach your body what it’s like to run while fatigued. If you have access to a local track, utilize it for these workouts. Try 3 or 4 half-mile repeats (with 90 seconds to 3 minutes of rest between) to get started. Build up to 6 repeats over the course of a month or two. Some weeks, try shorter repeats (quarter mile) in greater quantity. Other times, try 2 to 4 mile
repeats.

In between these workouts, make sure to rest. Your body needs rest in order to recover and build muscle. Listen to your body: some people can run every day while others can only run these 3 runs each week.

This is a guest post from Steve Stenzel, AKA Steve in a Speedo. You can find out more about Steve reading his blog: http://iwannagetphysical.blogspot.com/.