Stuck in a Rut? Do These 3 Types of Runs! - The Running Channel
Intro: This is a quick summary of “Stuck in a Rut? Do These 3 Types of Runs!” from The Running Channel. 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:
- Mix‑up your routine with three proven run styles: fast track intervals, aerobic long‑slow runs, and comfortably‑hard tempo runs.
- Track sessions boost speed and leg turnover; long‑slow runs build aerobic efficiency and fat‑burning; tempo runs raise lactate threshold and mental toughness.
- Warm‑up at least 10 min of easy jogging, and cool‑down gradually to protect against injury.
Workout Example:
- Track Speed Session – 10 × 400 m repeats with ~90 s easy walk/jog recovery. Adjust distance for your goal (e.g., 1 km repeats for 10 K, mile repeats for half‑marathon). Keep each rep at a consistent effort.
- Long‑Slow Run – Run 60‑90 min at 65‑70 % of max heart rate (easy aerobic pace). Add 0.5‑1 mi each week if you’re comfortable.
- Tempo Run – 20‑30 min at “comfortably hard” pace (roughly 25‑30 s per mile slower than your 5 K race pace, or between your 10 K and half‑marathon pace). You should be unable to hold a conversation but able to sustain the effort.
Closing Note: Try one of these run types this week, tweak the paces to fit your current fitness, and track the effort in the Pacing app so you can personalize the workout for your own goals. Keep moving forward – the rut will be a thing of the past!
References
- Stuck in a Rut? Do These 3 Types of Runs! - YouTube (YouTube Video)
Workout - Classic Tempo Run
- 12min @ 7'00''/km
- 20min @ 5'50''/km
- 10min @ 7'00''/km
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