runningyana

Here are my three favorite running workouts to develop stamina, strength and endurance. These workouts can be added to your weekly training plan to add variety and train different systems in your body. Keep in mind that these workouts are advanced and not suitable for beginner runners.

To keep it simple, I saved these workouts in my COROS app and synced it to my APEX Pro watch. This way you can fully concentrate on the workout without worrying about reps, distance, times, training zones etc during the run.

Pyramid Run:

• 5 – 10 min Warm-Up & Drills

• 1 Km Run @ 5K Pace // 3 min easy jog
• 2 Km Run @ 10K Pace // 6 min easy jog
• 3 Km Run @ 10K or Half Marathon Pace // 9 min easy jog
• 2 Km Run @ 10K Pace // 6 min easy jog
• 1 Km Run @ 5K Pace // 3 min easy jog

• 10 min Cool-Down

Moose Fartlek:

• 5 – 10 min Warm-Up & Drills

• Repeat 5 times:
• 1 Km Run @ 10k Pace // 1 min easy jog
• 1 min Sprint // 1 min easy jog

• 10 min Cool-Down

Mona Fartlek

This workout is performed on an uphill section. Can be done on a street, treadmill or on the trails with elevation. With the interval time decreasing, you should increase your effort on each section.

• 5 – 10 min Warm-Up & Drills

• 2 x 01:30 sec uphill run // 01:30 sec downhill jog (this is your rest!)
• 4 x 1 min uphill run // 1 min downhill jog
• 4 x 30 sec uphill run // 30 sec downhill jog
• 4x 15 sec uphill sprint // 15 sec downhill jog

• 10 min Cool-Down