For some people, a running program involves the same three-mile loop every day. While this can be a relaxing way to relieve stress and keep your weight under control, to really increase your fitness level it helps to formulate a running exercise routine. Everyone has different goals, so there is no perfect routine for everyone. Once you know the benefits of different workouts, it is easy to plan your running routine. Add one or two of these workouts each week, and don't neglect your normal, easy runs as this is when much of the recovery work happens.
Hill Work
Hill work is a key workout for most serious runners, as it helps build strength. If you live in an area with hilly terrain, all you have to do is head outside. For people who live in a flat area, this workout may need to take place on a treadmill. There are two ways to run a hill workout. The first is to run your normal miles, but run them on a hilly route. The second is to run hill repeats. Find a moderately steep hill and run to the top. Walk down, turn and repeat. Aim for 10 to 12 repetitions.
Speed on the Track
Running on a track is a great way to increase speed. There are a variety of track workouts you can do, and varying them allows you to increase speed without allowing boredom to set in. Running 100 or 200 meter repeats are a great way to increase finishing speed and build up your body's tolerance for fast work. Aim for two to three miles of speed work, counting the recovery intervals, to meet your mileage goals.
Long Runs
Long runs are important for strengthening the body's aerobic capacity and increasing mental toughness. The length of your long run depends on your level of fitness and the distance that you normally race, if you do race. For marathon runners, the long run may be 20 miles, but it is still not the distance of the race itself. For shorter races, such as a 5K, plan on a long run 1 1/2 times the race distance. If you don't race, a long run 1 1/2 times the length of your average run is a good rule to follow.
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