Few of you are coming to me with a focus on your one mile pace, so we’re looking at running workouts that are going to test your speed and improve your endurance. There are tons of ways to incorporate ...

How far you go in these long runs depends on your skill and experience, but Mackey says 45 minutes is a good starting point ...

Training for a marathon? We spoke with experts to figure out whether hill repeats or tempo runs are the fastest path to ...

Learn how Fartlek training, a form of speed workout, can help improve your endurance and form as a runner at any level. When kids run, they don’t track their heart rates or pay attention to their ...

Learn how sprint workouts can boost your speed, and get tips on expert-backed routines and sprinting’s benefits for overall fitness. If you’re a runner who’s trying to get fast ASAP, sprint workouts ...

I know this stuff can get a little high-level and “strength-and-conditioning-nerdy,” but stick with me. My goal here is to help OnSI athletes and the everyday a ...

“You’re going to get a whole workout in a bottle,” Davidson says of the session. The focus is on movement with speed, ...

Learn how tempo training builds strength, control, and muscle growth. Discover why slowing your lifts to increase time under tension can reshape performance and prevent plateaus.