If you’re looking for a running workout that will improve your stamina and endurance, look no further. Quick start long runs mimic a poorly executed race strategy common to many overly enthusiastic runners. The idea is that you start at a much faster pace than you can sustain, and then finish your long run on tired legs while battling the demons that whisper discouraging words. If you’ve ever raced this way, you know just how awful it feels.

Quick Start Long Runs

The Benefits of Quick Start Long Runs

  • Learn how to run on tired legs
  • Improve your mental strength
  • Avoid making this mistake in your races
  • Look forward to running almost any other workout

The quick start long run is going to look different based upon your specific running ability and race goals. It should be considered a tough workout and can take the place of your long run every few weeks.  The following workouts are examples of this quick start philosophy applied to various training plans. Remember, the important piece is to keep moving. There are no stationary rest periods between workout segments.

Beginning 5K

Warm up with dynamic stretches and 3-4 strides

Run 1 mile as 90% effort

Transition directly into an easy jog for 3 miles

Walk for 5 minutes to cool down

Intermediate Half Marathon

Warm up with dynamic stretching and 1 mile at an easy pace

Run 2 miles at threshold pace (5K race pace plus 20-30 seconds)

Jog 1/2 mile recovery

Run 2 miles at threshold pace

Run 6-7 miles easy

Walk for 5 minutes to cool down

Push back the wall with Quick Start Long Runs Click To Tweet

Advanced Marathon

Warm up with dynamic stretching and 2 miles at an easy pace

Run 2 miles at threshold pace (5K race pace plus 20-30 seconds)

Jog 1/2 mile recovery

Run 2 miles at threshold pace

Jog 1/2 mile recovery

Run 1 mile at threshold pace

Run 8-9 miles easy

Walk for 5 minutes to cool down

 

4 thoughts on “Improve Stamina with Quick Start Long Runs

  1. Neat idea. Makes me think of the kids who show up at 5K races and go all out then fizzle and are walking by the end. Maybe they’re onto something after all….it’ll just take them awhile to put it all together! 🙂

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