Workout Plans for Short, Mid, and Long Distance Running

Jordan Mendiola

Photo by Tikkho Maciel on Unsplash

Cross country season was one of the most beneficial times of my life. I developed a running regime that supports several distances and goals.

I often struggled with making a workout plan and sticking to it. My cross-country coaches gave my team and me structures that worked for us and helped us improve in all aspects. 

Here are quick workout plans for short-distance, mid-distance, and long-distance running. 


Mile repeats. This is a weird concept at first, but it works. 

Select a 1-mile distance and time yourself running it at least three separate times at the fastest pace you can.

If one mile is too far, start with 0.25 miles, then 0.50, 0.75, and then 1 mile.

This workout will make you faster in short distances and improve your sprinting. 

Do it once every few days to increase your quickness, but ease into it. 


Anywhere from 3–6 miles is considered mid-distance in my books.

For a mid-distance run, you can pick one steady pace you can hold for the majority of the run and mix in some sprints in between.

Be more strict on yourself and your speed, but don’t burn out too early. 

Little sprints help you increase your acceleration and takeoff speeds. 

The majority of my workouts are mid-distance because it’s maintainable and I don’t get as sore doing the other two styles.


Anything 7 miles and more would be long-distance in my books.

With the help of a phone or smartwatch, calculate your mile time and try your best to be consistent. You don’t need to do any acceleration on a long-distance run.

The main focus is not stopping and adjusting your speed based on fatigue. 

It’s a long-distance run so it’s a good idea to listen to your body and know when you can put more gas in and when to take it lightly. 

You can do one long-distance run a week anywhere from 30 minutes to an hour. 

Final Thought

No matter which style of running you do, as long as you keep your body moving, you’re doing a great job.

I love running all types of styles to keep my body guessing. 

Complacency is the killer of all progress, and by switching up your running regime, you can keep yourself on your toes and stepping outside of your comfort zone. 

Comments / 0

Published by

Creative entrepreneur, U.S. Army Engineer, and dedicated runner. Committed to sharing ideas that lead to more fulfillment in all areas of life. Email:

Chicago, IL

More from Jordan Mendiola

Comments / 0