If you want to run faster, you have to train to run faster. While it’s never easy, it’s simple to run an effective interval workout that will increase your speed. Consistent speed sessions that include adequate rest and recovery will improve your comfortable pace over time so that you can run faster with less effort.
Who should include speed sessions in their training?
Runners who consistently run three to five days a week for six weeks or more should be ready for speed training. New or inconsistent runners should build a solid running base before attempting speed workouts. It allows your body to adapt to the stresses of running before adding additional intensity.
What precautions should runners take?
If you are training for endurance, take care not to increase the intensity (speed) and volume (distance) in the same week. If you are increasing your speed, don’t increase the distance that same week.
Too much stress will make it harder to recover and increase injury risk. It’s best to train for a period for speed, then for endurance.
How often should runners do this speed workout?
Most runners get the best results with one session per week of fast speed work; some more experienced runners may be able to perform two sessions per week. It’s essential to keep in mind that you get faster and stronger during the rest period after the workout, not during the workout itself. If you are not recovering properly, you will not see the results you desire. Less is more with speed training.
Simple Speed Workout to Train to Run Faster
Are you ready to get faster with speed training? Short intervals like described in this workout are best to help you improve speed for shorter race distances, such as a 5K.
WARM-UP
I recommend a non-running dynamic warm-up before you start this workout.
Warm-up for your speed intervals by running for five minutes at a leisurely pace. An effective way to judge your pacing is by your breathing and the talk test. If you are not breathing heavily and could hold a conversation without gasping for air between words or sentences, you are moving an appropriate speed for warming up. If you have trouble talking, you are going too fast for a warm-up.
SPEED INTERVALS
Run for 30 seconds run at a hard pace. A hard pace is a speed you could not hold a conversation, and breathing is labored. It should feel quite challenging for 30 seconds. It’s a controlled sprint.
Run for 90 seconds at a slow pace to recover. It may be a slow jog or even a walk if needed. Use this time to prepare your body and mind for your next fast interval segment. Your heart-rate should come down during this period.
Run the 30 seconds hard/90 seconds easy intervals for a total of eight times.
COOL DOWN
Cool-down by walking for five minutes or until your heart-rate returns to normal. Perform once a week for six to eight weeks.
Recovery needs vary from athlete to athlete, depending on factors like experience, age, and genetics. Older people may need more time for recovery than younger ones, but a more experienced athlete may need less than a new athlete.
Maximize Recovery After Speed Workouts (To Get Results)
Most people can maximize their recovery by following the below guidelines.
Take at least one or two full rest days per week.
Use this time for active recovery that does not stress the body the same as hard workouts. Try walking, stretching, foam rolling, or mobility exercises.
Aim for 7-8 hours of sleep because a lot of your body's recovery processes happen during sleep. If you don't sleep well, chances are you won't recover well.
Eat mostly foods from nature, include whole food sources of protein, fats, and carbohydrates. Fuel your body with the nutrients it needs to repair and rebuild after workouts. Be sure to eat enough calories to fuel your hard workouts. Undereating can limit recovery.
Limit or minimize alcohol and processed foods that can cause additional stress on your body (occasional indulgences encouraged).
Minimize or manage life stress as much as possible. Spend time in nature, meditate or pray, read, limit electronics, spend time with loved ones and animals. When life is stressed, it can limit your ability to recover. If you have life stress that you can't control, it's better to limit high-intensity workouts during this period.
What not to do in speed workouts
Do not follow arbitrary paces in workouts from the internet (not even this one). Always work according to your fitness level and abilities. If a workout on Pinterest calls for a nine-minute-mile-paced interval, that may be a relaxed pace for one runner, and a hard effort for another, which would yield different outcomes for each runner.
What feels hard for you? That's your hard interval pace. It doesn't matter what anyone is doing or suggesting you do. Get pace advice from your workouts based on how you feel or from a qualified coach.
As you build fitness, you will find you will be able to run the hard interval segments at a faster speed with less effort. Let me know how it goes in the comments, on Twitter or Instagram! Questions? I'd love to help!
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Questions? I’d love to help.
