Doing the same kind of run every time you go out can be hard on the body and the mind. To add a little variety to your training and help improve your power and speed, try adding a hill or interval workout or some "fartleks" to your regular runs.

Pick-ups or “fartleks”

Adding pick-ups or fartleks to a regular run is a great way to improve your running or turn a bad run into a good one.

After your warm-up add a short spurt of faster running (about one block or 30-60 seconds). The speed should be slightly faster than your normal jogging pace but not an all-out sprint. Resume your regular pace for at least three minutes and then do another fartlek.

You can do as many as like but be sure to allow yourself time at the end of your workout for a cool down.

Hill workout

This kind of workout is a regular part of most running programs. It's meant to improve strength and power, and prevent boredom.They're normally added once you have been running for a while.

If you're new to running take it easy during hill workouts. Find a hill about 50-100 metres (50-100 m) long. It should only be steep enough to challenge you.

Do a 10-minute warm-up of slow jogging, preferrably on flat terrain, followed by stretching before the workout.

Do five to eight repeats of running up the hill and walking or slowly jogging back down. Run at about a 75 per cent effort. It should be slightly faster than your jogging speed. You should finish this workout feeling like you could do a couple more repeats. If not, you have probably run too fast or done too many repeats.

Finish with a five-minute cool down jog or walk followed by stretching.

Listen to your body and don't overdo it. Running hills can be difficult so go easy at first.

Interval workout

This workout will help improve power and speed when running. It can be challenging but fun and will add variety to your training.

A track or flat field are ideal locations for an interval or speed workout.. Measure distances of 100, 200 and 400 m (a metre is about the length of an adult stride). If you don't have enough space to do 400 m, the 200 m distance can be repeated. It will be helpful to have a watch for this workout. Do the same warm-up and cool down you did for the hill workout, being sure to stretch well afterward.

The workout includes repeats of different distances depending on your fitness level. Run at about 75 per cent of your full effort. As with the hill workout, you should finish feeling like you could do a couple more repeats.

Interval workout examples

Examples 1 and 2 are for runners just starting out while 3 and 4 are for more experienced runners.

Choose only one workout per training session:

Interval workout #1:

• 200 m x 3 (1 minute walking break between each 200)
• 2 minute walking break
• 100 m x 4 (1 minute walking break between each 100)

Interval workout #2:

• 200 m x 2 (1 minute walking break between each 200)
• 2 minute walking break
• 100 m x 6 (1 minute walking break between each 100)

Interval workout #3:

• 400 m x 2 (1-2 minute walking break between each 400)
• 2 minute walking break
• 200 m x 2 (1 minute walking break between each 200)
• 2 minute walking break
• 100 m x 4 (1 minute walking break between each 100)

Interval workout #4:

• 200 m x 5 (1 minute walking break between each 200)
• 2 minute walking break
• 100 m x 6 (1 minute walking break between each 100)

Cool down with a five-minute jog and stretching.