Advanced Running Workouts (Experienced Runners Only) | Strength Running - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of Advanced Running Workouts (Experienced Runners Only) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Advanced sessions are meant for runners who already log ~30 mi (≈50 km) per week; they focus on quality over volume.
Three core concepts: (1) Lactate‑Clearance Threshold runs that add short 5K‑pace surges inside a tempo effort, (2) Hammer Repetitions that push a single interval to ~95 % effort when you’re fatigued, and (3) Long‑Run Lengthening (15–20 mi / 24–32 km) to boost aerobic efficiency and glycogen handling.
Practical tips: keep surges short (30‑45 sec), target ~5‑second faster than your threshold pace, and always let the body clear lactate while staying in the same effort zone.

Workout Example

Lactate‑Clearance Threshold Run – Example: 5 mi (≈8 km) total. Run at your usual tempo/threshold pace. Every mile, finish the last 30‑45 seconds at your 5K race pace (or ~10‑15 sec faster than threshold) then settle back to threshold for the remainder. If you prefer metric, run 1,400 m at threshold, then 200 m at 5K pace, repeat.
Hammer Repetition – After a set of 5 × 800 m at 5K pace, make the 4th (or second‑to‑last) interval a “hammer.” Run that 800 m at ~95 % of your max 5K effort—e.g., if 5K pace is 7 min/mi, aim for ~3:30 min for 800 m (instead of 3:45). This teaches you to hold hard effort when legs are tired.
Advanced Long Run – Schedule a weekend run of 15–20 mi (≈24–32 km). Keep the pace comfortable (≈65‑75 % of max HR) but focus on steady mileage to improve type‑I fiber endurance and glycogen efficiency. Use it as a base for race‑specific speed work later.

Closing Note: Try one of these sessions this week and feel free to adjust the paces to match your current fitness using the Pacing app. These workouts will push your limits, build mental toughness, and set you up for new personal bests. Keep it consistent, stay safe, and enjoy the progress!