Running Workout

Day Workout
1 Warm up with a 5-10 minute jog
Do 4 sets of 1 minute of fast running followed by 1 minute of easy jogging
Cool down with a 5-10 minute jog
2 Warm up with a 5-10 minute jog
Do a 15 minute interval workout: run for 1 minute at a moderate pace, then 1 minute at a fast pace, and repeat for 15 minutes
Cool down with a 5-10 minute jog
3 Warm up with a 5-10 minute jog
Do 4 sets of hill sprints: sprint up a hill for 20 seconds, then walk or jog back down to recover
Cool down with a 5-10 minute jog
4 Rest day or do a low-impact cross-training activity such as cycling or swimming
5 Warm up with a 5-10 minute jog
Run at a steady pace for 30 minutes
Cool down with a 5-10 minute jog
6 Warm up with a 5-10 minute jog
Do a ladder workout: start with a 1 minute run, then rest for 1 minute, then run for 2 minutes, rest for 2 minutes, and continue increasing the running intervals by 1 minute until you reach a 5 minute run. Then work your way back down the ladder by decreasing the running intervals by 1 minute.
Cool down with a 5-10 minute jog
7 Warm up with a 5-10 minute jog
Do a fartlek workout: run at a moderate pace for 5 minutes, then sprint for 30 seconds, then run at a moderate pace for 5 minutes, and repeat the sprint intervals for 20-30 minutes
Cool down with a 5-10 minute jog