Many runners simply lace up their running shoes and head out the door, or hit “start” on the treadmill. While these types of “free runs” have their place in any training routine, if you’re not doing guided runs, you could be missing out on workouts that take your running performance to the next level.

Whether you’re a newbie who’s been considering training for your first 5K, a seasoned runner who logs daily miles on the Peloton Tread or outside, or a competitive marathoner looking to shave several minutes off your best time, guided running workouts can help you fire up your training to reach your goals. 

Wondering what guided running workouts entail, and which benefits they can offer? Keep reading to learn more about guided running and how to incorporate it into your training plan, with tips from Peloton instructor Kirsten Ferguson.

What Is Guided Running?

Before we delve into the benefits, let’s address the first question you might have: What are guided runs, exactly? Simply put, a guided run is a running workout led by an instructor. Guided runs include both instructor-led treadmill workouts and audio-only classes that might play in your headphones while you’re running outside.

During a guided run, you follow instructor cues as they coach you through specific paces, effort levels, intervals, or drills. While doing so, they’ll also offer inspiration, form tips, training information, and virtual companionship to help you run faster and longer, improve your running technique, and feel motivated to stick with your training plan. 

The Benefits of Guided Running

Running comes with tons of benefits, no matter how you get it done; however, guided running offers a few standout perks compared to logging miles solo.

Focus and Structure

For one, “guided runs give you a structure for your run that maybe you weren’t planning on, so it takes the guesswork out of the planning part of your run,” Kirsten explains. For example, a guided run might include specific work and rest intervals designed to build your speed or endurance. With an instructor guiding you, you don’t need to map out the intervals ahead of time or keep an eye on your watch mid-run—they’ll be there to tell you exactly when to push, coast, or rest. 

Guided running can also help you keep your effort level in check. One of the biggest mistakes newbie runners make is going too hard; however, when you have an instructor on screen or in your ear, reminding you to stay at a certain rate of perceived exertion (RPE) or coaching you through a conversational pace, you can better manage how hard you’re working.

Social Support

Taking a guided run “is also a great way to feel like you aren’t on the run on your own,” Kirsten says. “You’re running with the Peloton community and your favorite instructor.” When you cue up a workout on the Peloton Tread or Tread+, for example, you’ll have the added camaraderie of the Leaderboard, where you can high-five other Members or work out with friends.

This can have a direct impact on how consistently you run. Research shows that having running partners or a social support network can increase how often you run and the likelihood that you’ll reach a goal, such as participating in a race. Virtual training partners can be part of that!

More Variety

Some people find running to be boring. That’s especially true if your routine entails doing the same workout every day, whether it’s the same treadmill interval session or the same route outside. Guided runs can help runners of all levels add variety to their training. There are guided runs of all types—from walk-runs and interval workouts to tempo runs—that offer a new challenge every day and help you tackle faster speeds, longer pushes, or higher inclines. Not to mention, Peloton’s guided running workouts each include a fresh and vibrant playlist, which can go a long way in spicing up your routine.

Skill-Building and Performance Push

Adding more variety to your running routine isn’t just helpful for your mindset; it’s also key to building different running skills. Some guided runs are specifically designed to help you run faster, work on your cadence or running form, or practice your pacing—all factors that contribute to setting the groundwork for running more safely and efficiently or hitting a new PR. Many guided runs also include performance-boosting drills, such as strides, warm-ups, and cooldown exercises, which you might otherwise be tempted to skip.

Motivation and Accountability

Kirsten says that one of the main benefits of choosing a guided run instead of going it alone is the boost in motivation you’ll get. “The instructor cues and motivational pushes (along with a fire playlist!) will help you complete what you set out to do for the day,” Kirsten says. Having a specific plan of attack—and an instructor coaching you on what to do and when—can help you stick with your workout even when you’re fatigued. 

Moreover, following a training plan that’s entirely made up of guided runs (such as Peloton’s race training programs) can ensure you slowly but surely ladder up your efforts to reach your goal, whether it’s to run a 5K, half, or full marathon.

Types of Guided Runs You Can Do with Peloton

There are countless types of guided running workouts you can do. Some are designed to help you start running, one minute at a time, while others are made to push your pace, entertain you, or help you train for a race. Choosing a guided run mainly comes down to your goals, Kirsten says, as well as your fitness level and readiness to train on any given day. 

“If you want to run faster, you have to practice running faster, so I would suggest intervals, progression, tempo, and HIIT runs,” Kirsten suggests. “If you want to run longer distances and hold a conversational pace, I would suggest an endurance run.”

Here are some (but not all!) of the guided runs you can do on the Peloton App or the Peloton Tread or Tread+.

Walk + Runs

Walk+Run classes incorporate intervals of running and walking, which is a great way for beginners to approach running and safely build endurance to run longer distances without stopping. Doing a guided run-walk workout—whether on a treadmill or outdoors—ensures you start with small enough running intervals (so that you don’t risk doing too much too fast) and get enough recovery time between each effort.

Beginner Runs

Beginner-focused guided runs are perfect for those new to running because they teach the fundamentals of running, including proper form, pacing, and breathing techniques. They’ll help you build up your endurance and running skills slowly and steadily, which is important, considering one of the biggest barriers to running is that people tend to do too much too fast and get injured.

Endurance Runs

The bread and butter for distance runners is the endurance run. Peloton endurance run classes typically range from 30 to 60 minutes and ask you to run at a steady pace to build cardiovascular endurance. 

Interval Runs

During an interval run, you’ll alternate periods of work with recovery. There are many ways to do an interval run; intervals can be time- or distance-based and involve running at faster paces or more demanding inclines. Guided interval runs boost your speed, anaerobic fitness, foot turnover, cardiovascular fitness, and power, helping you to push your body and stay mentally tough, especially when you’re in the midst of an uncomfortably challenging effort.

Tempo Runs

Tempo runs task you with running at a higher intensity level for an extended length of time. They’re great for building speed endurance, which is the ability to hold a faster pace (such as a race pace) for a longer period (think: 20–60 minutes).

Progression Runs

Progression runs start at an easy pace and gradually ramp up the speed over the 30-60 minute workout. It’s a fantastic way to train your body to finish strong in a race.

Recovery Runs

Training can’t always be intense. Runners need recovery days to help the body build back stronger after tough workouts. Recovery runs are done at a slow, relaxed pace to help you loosen up and get ready for the next hard session.

How to Add Guided Running to Your Routine

You can tap into guided runs at any point in your fitness journey, Kirsten says. “They’re great for beginner runners, if you need more guidance and coaching while running, or maybe you just want to run with our community and your favorite instructor,” she suggests. “If you’re an advanced runner, you probably have a specific run plan in mind, so pick a fun playlist or maybe a new instructor. We’re all different and bring something special to our runs!”

To that point, not all guided runs need to be about performance. “If you just want to go out and have fun running to your favorite music, pick a guided run featuring one of your favorite genres,” suggests Kirsten. “Have fun with it.”

On the Peloton Tread or Tread+, you can also choose from a vast library of Scenic workouts, which is a great way to scratch a wanderlust itch or visually go somewhere new. If you’re training for a specific race, such as the TCS New York City Marathon, you can even find Scenic routes that take you through the course.

Your entire running routine can be made up of guided runs, or you can reach for one every so often when you’re feeling unmotivated or want some additional guidance, company, or support. Try one and see what it’s like; if you love it, you've just found a new secret sauce for more successful training.