Workouts

Aerobic capacity, not speed, is usually the limiting factor in how fast you can race, even for a distance as short as the 5K.

This short track session of 400-meter repeats will help you get fit fast. Here's a beginner and an advanced version.

It might be the last thing you want to do after a workout, but here's why a tiny bit of speed might hasten your recovery.

A challenging, effort-based hill workout that takes you farther and farther — 'til you finally get to the top.

Your weekly guided tour of the best new research and articles on running from around the web.

Sharpen your speed and build high-intensity fatigue resistance with this simple cut down track workout designed for improving 5K, 10K, half marathon and marathon times

Hills, mud, redline intensity... training like an XC runner will make you a better runner all around: faster, stronger, more in tune with your body and mentally tougher.

Try this simple, fun, and effective structured fartlek to cultivate sprint speed and improve your 5k-marathon time.

Coach Carl explains why, how and when to do faster speed workouts during your marathon training, and how to prepare for specific course challenges.

Speedwork need not be a mystery — here are all the basic types of speed workouts and how to add them to your training to become a faster runner.

Three distinct types of progression runs — that finish faster than started — to incorporate into your training plans, plus their unique benefits.

Start training now to run your fastest 5K in 10 weeks! Our downloadable plan details every day's workout toward your 5K PR.