10 Quick Workouts to Help You Run Faster and Stronger

Interval Sprints:

Warm up with a light jog, then alternate between 30 seconds of sprinting and 30 seconds of recovery. Repeat for 10-15 minutes.

Hill Sprints:

Find a hill and sprint up for 20-30 seconds, then walk or jog back down for recovery. Repeat for 10-15 minutes.

Fartlek Run:

Incorporate varying speeds into your run. Sprint for 1 minute, jog for 2 minutes, then repeat. 

Stair Workout:

Find a set of stairs and sprint up, then walk or jog down. Repeat for 10-15 minutes. This helps build leg strength.

Strength Circuit:

Combine bodyweight exercises like squats, lunges, push-ups, and burpees in a circuit.

Plyometric Drills:

Include explosive exercises like box jumps, squat jumps, and high knees to improve power and agility.

Tempo Run:

Run at a comfortably hard pace (not an all-out sprint) for an extended period, such as 20-30 minutes.

Agility Drills:

Set up a cone or marker course and perform agility drills like lateral shuffles, cone drills, and zig-zags. Focus on quick footwork.

Speed Endurance Intervals:

Run at 80-90% of your maximum effort for 1 minute, followed by 1-2 minutes of light jogging or walking. Repeat for 10-15 minutes.

Hurdle Hops:

Use small hurdles or markers and perform explosive jumps over them. Aim for 3 sets of 10 jumps.