This past summer I was training for a half-marathon with the goal of running it in under 2 hours.

The plan I used (you can read about that here) was more than just simply going out for a certain number of miles on a given day.

Running workouts were included, which I have never really done before. The variety made the runs interesting, and taught me that different runs are the spice of running life. It also contributed to realizing my goal, so there’s that!

Before I did that training, these different workouts were a mystery to me. So I thought I would do a post on them…what they are and how to do them.

Fartlek

Of course, the first one that a lot of runners have heard about…but no idea what it is…is the Fartlek.

In Swedish, the word means “speed play”. And the drill is as simple as that.

You are playing with your speed…going fast and then going slow.

There are many ways to do this, and you can devise the “plan” yourself.

Pick a tree or a post or a car (umm..parked) up ahead and run as fast as you can to it and then pick another and run slowly.

Listen to music and run fast during the verses and slow during the chorus.

Listen to a podcast on running and run fast when you hear a word you choose beforehand and slow down when you hear a different word.

You can also design it by time…60 seconds fast, 30 seconds slow.

You can find Fartlek workouts online (I have seen and pinned some on Pinterest, so if you are on there come follow me). I like to do some prescribed training when I am first starting out with something new, just to get the hang of it.

Hill Repeats

Hills used to be the bane of my existence. I had some kind of physical limitation that made me want to pass out whenever I had to run inclines. I never did figure out what made it so impossible…because it really was not possible for me to run hills.

My heart would race (beyond what should be normal), I couldn’t get enough oxygen so I would feel light-headed along with feeling as if I was dreaming, and I would get tunnel vision.

After we moved to Shanghai, something changed and going up hills was no longer a hardship. Which is totally weird considering the air quality.

Now that we are back living full-time in the States, this past summer I had my first shot at running hills.

It actually turned out to be quite fun.

We had to run (sprint) up an incline for 30 seconds and then walk/jog slowly back down the hill. Once we got to the bottom, we sprinted back up and did this 6 times.

Most workouts of this nature then tack on some mileage afterwards. I think we ran 6 miles after that.

Depending on how you feel, you can try this once or several times within a workout and build up from there. It does use your muscles in a different way, and you will feel it the next day!

Tempo Runs

A tempo run is one in which the pace can be held for between 20-40 minutes (depending on whose definition you read). It’s a harder pace…about 30 seconds slower than a 5k pace…but you are not going all out. It is one you CAN hold.

This calculator can help you figure out what pace you should be using to do this run. The added benefit of this kind of workout, is you start to learn what a certain pace feels like. Which is something I really suck at…but I’m trying to learn!

The calculator will tell you your paces for a few different run workouts, so go ahead and play with it. If you haven’t raced recently (or ever), just plug in whatever data you have for a certain distance and time and it will still figure  out pacing for you.

What’s nice about a tempo run is even though it is hard, it doesn’t go on forever. If you haven’t done one before, go out for 20 minutes. Remember, this pace should be sustainable for those 20 minutes, even though it will feel hard.

Intervals

You may do HIIT (High Intensity Interval Training) in other forms of workouts that you do, and this is just like that only with running.

Fartleks and Hill running are forms of this kind of run.

Usually you will run for a specified length of time (say 30 seconds) or a certain section of a mile (see Speed Form explanation below) and you will run this very fast.

Then you will have a time of recovery (say 60-90 seconds or .50 of a mile).

I know a lot of these explanations seem somewhat vague. I hate vague, I want to know exactly what to do…but there are a lot of variables since  different experts/coaches are defining what these things are and how to do them.

I like to have a concrete plan, so when I am in training I pick one that I think will challenge me. So know there are many plans out there where you don’t have to figure out all this stuff for yourself.

Back to HIIT…

There are different ways to do this, but basically you are running hard for a set period and doing that cycle a number of times.

Striders (or Strides) are another way of accomplishing an Interval workout. My training had me run 4 sets of 20 seconds running sprints with 90 seconds of rest (walking). This was done after a 6 mile run.

When I first saw this, I was a bit terrified, lol. I didn’t think I would be able to go all out AFTER a run.

The workout ended up being one of my favorites, though! I’ve even done it a few times here in the off-season, just to keep me on my toes.

It is amazing what the body can do, even if its tired.

Speed Form

A speed form run is used to improve both your speed and form…so yeah, pretty good labeling right there!

These are quick (time-wise) and fast (running-wise), so another workout that has you running in short bursts and then a longer recovery.

It is a variation on a HIIT. This one is good to do on a track if you can, although if you can mark out an eighth of a mile/200 meters (these aren’t exactly the same, but close enough) you can do them anywhere.

You are going to run HARD for this length of track/surface. Don’t strain yourself beyond reason, you want to be “relaxed” (in form if not in mind).

After running the distance, take some time to recover…usually about 2 minutes, but longer if you aren’t fully recovered.

This sounds like it’s just another way of labeling a HIIT workout…and it is a HIIT workout…but the difference is you are not running by time but by distance.

So in the HIIT you are running for a specified length of time and you get as far as you get. In this workout, you aren’t done until you get to the 1/8 mile mark or 200 meter mark.

Getting Rid of Self-Consciousness

I don’t have access to a track, so when I do any workouts or drills I am on the road or sidewalk.

And I live in the city…in a condo…so close neighbors.

It took me awhile to feel comfortable running full speed or up a hill and jogging back down multiple times. It helped me to have a running partner (my husband) when I first started to do these.

Now I don’t think anything of it. But at first it felt weird…like I shouldn’t be doing workouts or drills since I am not an elite or very fast or in college.

I was even self-conscious when I would run my easy or long runs slower than what I know I can do per mile. If another runner was out and passed me, I would speed up a bit because I didn’t want them to think I was only capable of running the speed I was going.

I’ve come to realize that whether I am running fast or slow, or up hill or doing something repeatedly…no one really cares. Or if they do care…I don’t care that they care, lol.

I run for me, and I try to improve for me. There will always be someone (many someones) faster…there will be some who are slower. But, I run for me and no one else.

So if someone thinks I look silly or too old to be out there doing what I’m doing…they aren’t worth me stressing about.

Because sometimes we all look silly to some people doing what we’re doing. Being who we are.

One thing I am so happy about now that I am in my 50’s, is I care far less than I used to about what anybody thinks of what I am doing. The me of my 20’s would never have run a marathon, run a hill repeat, run down the block.

If you are just beginning to run, you may feel like everyone is watching/judging. Some may be.

But know that what you are doing can turn into a life-long love that reduces stress, is good for your body and even can help with depression. And if you do races, you get free stuff!

Keep at it, keep researching and learning everything you can and get out and run!

I am not an expert runner, but if I can help or encourage you in any way, send me an email and I will try my best. You can reach me at sherry@wrinkledrunner.com or use the Contact form in the menu above.