Run short distances like 400m repeatedly with rest in between. This improves speed and builds stamina by stressing and recovering your muscles.
Start with short sprints, increase to longer runs, then back down. For example: 200m, 400m, 800m, then reverse. It builds endurance and pacing.
Sprint up a steep hill for 20-30 seconds, then jog down to recover. Repeat 5–10 times. This builds leg strength and boosts cardiovascular fitness.
Fartlek means “speed play.” Alternate fast running with slow recovery jogs during one continuous run. This builds endurance and mental toughness.
Run at a moderate, consistent pace for a set distance or time. It enhances aerobic capacity and teaches your body to conserve energy efficiently.
Running on trails adds variety and challenges your balance and coordination. The uneven terrain makes your muscles work harder, improving endurance.
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