8 Mile Workout – increase speed, ability & endurance


I love when I come up with a new running workout not only for myself but for you too! With half marathon training behind me, I am back to figuring out the structure of my runs all by myself without Laura‘s training plan telling me what to do each day.

I certainly miss training with Laura but I still talk to her every day and I am pretty good at developing fun and engaging ways to get my miles in so it’s really all going to be okay.

I came up with this new 8 mile workout a couple of weeks ago and totally loved it enough to come home and make us an infographic. It was challenging yet engaging and those are two components I look for when I create these running workouts.

I can’t just run aimlessly every day. While I do take things easy during my easy runs, my mind always likes a focus and my miles need some sort of purpose. Structuring my workouts by adding purpose to my miles without getting overly technical about it has helped me to increase my speed and ability while teaching my body (and mind!) endurance.

Let’s take a look at the workout and then we can quickly chat about it, okay?

New 8 Mile Workout which is engaging and challenging in a good way! Work on your tempo paces and customize it to fit your current training plans

This is what I mean when I say not overly technical. There are no specific paces or technical runner terms listed. I like to create workouts that work for anyone at any level. And, I like to create workouts that work any day of the week. This means that anyone can run these workouts by running at your fast pace, whatever that pace feels like for that specific day or that day’s training purpose.

Maybe you want to work on your 5k pace, maybe you want to work on your 10k, half marathon or marathon pace. Or, maybe you just want to push yourself to go faster but not focus so much on hitting any specific pace. That’s what this workout can do for you!

Here’s what my run looked like after completing this workout:


I will admit that this workout is definitely challenging, in a good way though! That one mile recovery between intervals feels nice and all but picking up the pace again is where it gets you! In a good way, I swear it. And that last push of half a mile easy and then half a mile fast? Yeah. No need to thank me. 🙂

If we want to dive into the technical, this workout can be viewed as a tempo interval run. I asked Laura to help us understand why workouts like this are beneficial for us runners. Here’s what she said:

Tempo runs can be continuous or in intervals which allow you to cover more miles at a tempo pace without overstressing the body. Even though it’s tempting sometimes to run faster, run at your tempo pace or just slightly faster in order to pace yourself fairly evenly throughout the intervals.

Long intervals are important for distance runners because they teach you to sustain a harder pace over a long period of time. It’s the rule of specificity which means that your training should match the specific demands of your goal. If you are training for an endurance event, you should focus on building endurance.

For more information on tempo runs, check out this post from Laura which goes into more depth on what tempo runs are, why we should run them along with some tempo workout options too.

Please let me know if you give this tempo interval workout a try and of course, if you have any questions, please feel free to ask me!!

If you like the looks of this workout, you may like one of these too:

Negative Split Workout

Easy Run on the Treadmill Workout

13 Mile Long Run Workout

give this new tempo interval workout a try! #running #temporun #workout #fitness #fitfluential @thisrunrecipes Click To Tweet

What’s on the workout agenda for today?

Do you have any specific running topics you would like to see covered?

Are you good at creating your own workouts each day or do you need to follow a training plan?

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  1. says

    Laura is a smart cookie! I’m not sure what I’ll be doing today for my run. I tried a tempo run yesterday but my legs just wouldn’t have it. I have a pap test today, so I’m not sure when I’ll be able to get out for my run. If I hurry up and finish my coffee, maybe I can get a short one out this morning!
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  2. says

    Love this! I’m definitely going to try it out. I like to have some structure/plan with my runs, but not overly technical plans because that confuses me and stresses me out. Running is supposed to be my stress reliever, not a stressor! This looks fun, but challenging. Can’t wait to give this a go.
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