A shake out run is where you run, typically a little slower than normal and you are getting your legs ready for a hard run.

During Pace work you run a shorter distance than the race you plan on running, but you run it at the pace you want to run at the meet. The normal pace workout is

Distance	Workout	Times
3200	2-4 400's or 800's	whatever your pace is
1600	2-4 400's	whatever your pace is
800	2-4 200's	whatever your pace is

Some other harder workouts are 7-6-5 Pirate, Running hills, or speed workouts.
In the 7-6-5 Pirate workout, you start off running for 7 minutes at a fairly slow pace. After 7 minutes are up, you rest until you are ready again and then you run for 6 minutes a little faster. After 6 minutes you rest again and then go 5 minutes at an even faster pace. You keep doing this until the last minute, this last minute is a full out sprint.

The Hills workout is when you find a street with hills. The most commonly used one is 78th Ave. You start at the bottom of the hill by Regent Ave. and you run up the hill, and then back down. You will do this 5-6 times and you have rest between some of the hills. Normally after every two hills you do, you will rest until your heart rate is down to a certain point.

A speed workout is sort of like the speed exercise in that you are working on your form and efficiency. Normally you will run a set distance at a slower pace and then sprint for a short distance. This works on your efficiency when you are running out of steam.