3 Weekly Runs | Must Do Workouts

When it comes to running, it's essential to have a consistent workout routine to improve your performance and achieve your fitness goals. However, with so many different types of runs to choose from, it can be challenging to decide which ones to incorporate into your weekly workout schedule. In this article, we'll discuss three must-do workouts that you should include in your weekly running routine.

Long Run

The long run is a staple in any runner's training program. It involves running at a slower pace for an extended period, typically between 60-90 minutes or more, depending on your fitness level and training goals. The purpose of the long run is to build endurance, improve your cardiovascular fitness, and prepare your body for longer distance races.

When incorporating the long run into your weekly routine, it's essential to gradually increase the distance over time. Start with a comfortable distance and gradually add a mile or two each week until you reach your desired distance. It's also important to listen to your body and take rest days as needed to prevent injury and burnout.

Interval Training

Interval training involves alternating between periods of high-intensity running and recovery periods of active rest. The purpose of interval training is to improve your speed, build your endurance, and burn more calories in a shorter amount of time.

There are many different types of interval workouts to choose from, such as hill repeats, fartleks, and tempo runs. Incorporate interval training into your weekly routine by choosing one workout per week and gradually increasing the duration and intensity over time.

Recovery Run

Recovery runs are low-intensity runs designed to help your body recover from harder workouts and prevent injury. These runs are typically shorter in distance and slower in pace, allowing your body to recover and rebuild.

Incorporate a recovery run into your weekly routine after your hardest workout of the week, such as your long run or interval workout. Keep the pace easy and relaxed, and focus on listening to your body and allowing it to recover fully.

In conclusion, these three workouts – the long run, interval training, and recovery run – are must-do workouts for any runner looking to improve their performance and achieve their fitness goals. Incorporate these workouts into your weekly routine, gradually increasing the distance and intensity over time, and listen to your body to prevent injury and burnout. With consistency and dedication, you'll see improvements in your running performance and overall fitness level.