Free Workout Routines
+ Hard Runs

There are many different types of hard runs that you can do. Below are some example workouts that will help your endurance tremendously:

Before you do any workout, remember to stretch and warm up

Short run: Total workout time will vary from person to person

Start out at about 60-70% of your fastest pace. Once you have run for about 2 minutes, speed up a little bit. After another 2 minutes, speed up even more. Keep speeding up until you reach a certain time that you should set before you start (for beginners this time should be no more than 10 minutes). By then, you should be going pretty fast. Do this workout every so often and it will help your speed and endurance.

Long run: Total workout time will vary from person to person

Whatever your skill level, long runs are great for helping with endurance. If you're a beginner, maybe go on a 2 miler. After that, add a mile to your run every week. Before you know it, your long run will be a 7 miler. And just because this page says hard run does not mean to sprint that long run. But also make sure not to jog it. Run at a decent pace, and run somewhere scenic, like a park, or a country road. You want the run to be enjoyable.

So those are two example workouts. Intense workouts can also consist of other workouts, like fartleks or intervals.

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