Types of Running Workouts To Increase Speed

Welcome to another edition of workout Wednesday! This week we are talking about the types of running workouts that you can do to improve speed. Speed workouts, along with base runs, strength training, flexibility and balance practice are all part of a well-rounded training plan. I recommend no more than 1-2 speed workouts per week if you are just beginning speed training. Even experienced runners should limit their effort sessions to three times a week. Your body needs time to properly recover from hard workouts. Adaptation occurs during rest, so if you don't give your body the chance to recover you won't improve. 

You should have a sufficient running base before beginning any speed training. This means you should be running at least three miles at a time, several times a week at comfortable, conversational pace for a couple of months before beginning speed training. Check out my injury prevention checklist to make sure you are taking the necessary precautions to avoid injuries. Are you ready? 

Types of Running Workouts to Increase Speed

Hills

Running hills is a great way to introduce speed work into your run training. Hills running helps to improve endurance with minimal muscle stress and promotes an efficient running form.

Warm up by jogging for 10 minutes. Starting at the bottom of a hill, run to the top maintaining a comfortably-hard effort. This would be a 7-8 on the RPE (rate of perceived exertion chart below) or about 75% of max heart-rate if you are using a heart rate monitor. Don't get too caught up in the numbers. You can begin by just running up that hill at a pace that feels a little challenging without going 100%. Once you reach the top of the hill, jog or walk back to the bottom to recover. Start with five repetitions and build up to ten gradually over time by adding an extra repetition every week or two depending on how well you recover. Cool down by jogging for 5-10 minutes and stretching and/or foam rolling. 

When running hills lean forward slightly with a straight back (don't hunch). Imagine there is a rope tied your waist pulling you to the top. Pump your arms quickly, keeping your elbows close to your body. Do not allow your arm to cross in front of your body, keep them moving only in the forward direction. 

You can change up the variables to challenge yourself in new ways. Changing the distance or grade of the hill, your pace and/or recovery time can place new demands on your body. 

Stair running is a good alternative to hill workouts. Find stairs outdoors (I love stadium stairs at the local high school) or the stair machine at the gym.

Fartleks

Fart what? Fartlek is Swedish for speed play and it is exactly what it sounds like: playing with speed. Fartleks are great for people new to speed training or more experienced runners who want less structure in their workouts. I wrote an entire post on Fartleks that you can reference for more detail. The goal of fartlek is to practice running faster without specific time or distance work and rest intervals. In other words, go as you please. Warm up by jogging for 10 minutes, pick up your pace for an undetermined about of time by choosing a landmark in the distance. Run faster until your reach the red minivan and then slow down to a jog or walk until your breath is recovered. Run faster until you reach the park bench in the distance and slow until you are ready to go again. Repeat for about thirty minutes, then cool down by jogging 5-10 minutes followed by stretching and/or foam rolling. 

Tempo

Tempo runs are done at a steady state faster than conversational pace but not at an all-out effort. It is not sprinting, it is running at a comfortably hard pace for 20 minutes to up to an hour. It may take some experimenting to find your tempo pace. It should feel challenging but not so hard that you can't maintain it over a couple of miles. This would be a 7-8 on the RPE (rate of perceived exertion chart) or about 75%-85% of max heart-rate if you are using a heart rate monitor. You should not be running so hard that you are grasping for air. 

Begin at a shorter distance, about two miles to start, and gradually build up over time by adding 1/2 mile to your tempo runs every week or two.

Runners new to speed training can ease into tempo runs by breaking up the time at tempo pace. Try running for three minutes at tempo pace, followed by three minutes of recovery at a slower pace and then repeat. Work to reduce the recovery period and increase the work period over time until you are no longer taking a recovery period in your tempo runs.

Intervals

Interval workouts are done at a specific speed and distance with a specific recovery period. Interval workouts should be performed by runners who are currently running 20 miles a week or more and have some experience with hill and fartlek training. To reduce the chance of injury, if you are a new runner or new to speed training, start with hills and fartlek training before advancing to interval work. 

You can change the variables (speed, distance, rest, repetitions) in order to meet specific goals. Long interval work periods are best for runners training for long distances like a marathon or half marathon. Shorter work intervals are best for runners competing in 5K, track racing and for improving leg speed. My favorite interval workout is just 15 minutes long and incorporates both long and short intervals at varying speeds.

I like doing intervals on the treadmill because it makes it easy to control both distance and pace. They also can done on a track or streets with a GPS watch.

IMPORTANT! The pace and speed examples in the below interval chart are for reference ONLY. You should by no means arbitrarily follow these paces. These speeds may be too fast for some runners and too easy for others. Use the RPE chart (above) to base your speed on your effort and current abilities!

TIME	RPE	EFFORT	EXAMPLE SPEED	EXAMPLE PACE
3 MINUTES	2-3	WARM UP	3-4 MPH	20:00-15:00
3 MINUTES	7-8	WORK	6-7 MPH	10:00-8:34
2 MINUTES	4-6	RECOVER	5 MPH	12:00
2 MINUTES	7-8	WORK	7-8 MPH	8:34-7:30
1 MINUTE	4-6	RECOVER	5 MPH	12:00
1 MINUTE	9	WORK	8 MPH	7:30
1 MINUTE	4-6	RECOVER	5 MPH	12:00
1 MINUTE	9	WORK	8 MPH	7:30
1 MINUTE	2-3	COOL DOWN	3 MPH	20:00

Are you currently incorporating speed workouts into your running training? Even if you don't race, most runners can benefit from at least one day of speed training per week. What is your favorite form of training to increase speed? Any questions? Let me know in the comments.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, as well as online training. If you are interested in a more in-depth running or strength training plan please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-Z: L is for Lessons (Running Lessons From My Dog)

Welcome to another edition to Running A-Z where I cover a running related topic in the order of the alphabet. Have you missed any posts? You can catch up in the archives. This week we are on the letter L. L is for Lessons. Running Lessons From My Dog. (A stretch? Maybe.) When I sat down to write this post I thought a running post titled 'lessons' could be about the different energy systems our bodies use for running, how running increases the mitochondria in your muscles, or different muscle fiber types. I figured a more interesting topic would be how to learn to enjoy running like a dog. Are you with me? 

"Me and my favorite two-legged running partner! (Don't tell my dad I said that)." - Ollie

If you know me, you know that I've been running (pun intended) another blog for a few years called Running with Ollie. Ollie is my four-legged companion and favorite running partner (sorry hubs). He has a seemingly endless supply of motivation to run. How can we tap into that motivation? Let's try to think like he does. 

Ollie is the best. Oh, that was a typo. Ollie is a beast. Weighing in at 85 lbs with a strong will, he can be a handful. He loves to run and walk, belly rubs and bacon flavored treats. He hates cats, squirrels, baths and not going for a run. He's a little spoiled but I have to take responsibility for that one. 

"When I'm not running my driver takes me where I need to go. Driver! To the dog bone store!"

Ollie can teach us some important running lessons. A dog's natural joy and enthusiasm for running is something that we can all strive towards. 

Run For Fun

Ollie doesn't run to lose weight. He doesn't run because he feels like it is something he is supposed to do or to beat a personal record. He runs because he loves it. He has a natural enthusiasm that emerges each time he sees me tieing on my running shoes. As a running coach I advise everyone to warm up before running, Ollie's warm up is jumping so high in excitement that he almost hits the ceiling. Someone show me how to bottle that and I'll be a millionaire. When you were a kid you probably ran (to chase a friend, in an impromptu race or get somewhere first) because it felt fun. It can still be that way. 

"Freeeeeeee!"

Seize Every Opportunity

Ollie never complains. He never gets bored of running. He never skips a run because he doesn't feel like it or he is too tired from a long day of work (chasing squirrels). Every chance that he gets to run, he takes it. He knows that running is a privilege (to get to explore the neighborhood on a leash with mom and dad). Maybe he fears that one day he won't get to run anymore, so when he has the chance, he goes for it. When you don't feel like running, try to remember that running is a gift and privilege not afforded to everyone. 

"I'm exhausted. Want to go for a run now?"

Run by Feeling

Ollie doesn't worry about pace or speed. He runs for the pure joy of it. There is nothing wrong with chasing speed goals and working to improve, but it's important to remember to not get too caught up in the numbers. I always say that Ollie is the expert in running fartleks. He speeds up when he wants to chase a squirrel and slows down to sniff a tree. Runner humans call that fartlek, he calls it life. Lose the GPS watch every once in awhile and just run by feeling. It can become a chore if you get too caught up in the results. Focus on how great it makes you feel (afterwards).

"Hi there."

Don't Compare

Ollie doesn't look at other dogs running near us and wish he could run as fast as them. He doesn't look at the dogs behind the fences and wonder why his body isn't smaller like theirs. If he had a social media account (he is the star of my Instagram) he wouldn't look at other runners' times and feel discouraged. Running is great exercise for your body (and mind), regardless of body type, pace or distance. This is my favorite running quote because I believe running is accessible to every reasonably healthy person.

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”

— John Bingham

Don't compare yourself to other runners. Run your own journey and celebrate your accomplishments along the way. 

"I do tricks for treats. But don't push it though."

Rest and Recover

As much as Ollie loves to run, he loves to nap. He is the master of rest and recovery. It's an important part of the process. Remember that adaptation occurs during rest. If you don't rest, you don't give your body the chance to improve.

"This butt pillow is comfy!"

Do you run with your dog? Has your dog taught you any lessons? Tell Ollie hi in the comments and I'll read them to him later.

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Coach Lea

I am a NASM personal trainer that specializes in strength training for runners. I offer in-person training in the Shredshed, as well as online training. If you are interested in a more in-depth strength training plan for runners, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-Z: K is for Knee Pain Prevention for Runners

Hi, friends. Welcome to the latest edition of Running A-Z. Each week I cover a new running related topic following the order of the alphabet. Have you been following along? You can catch up on letters A-J in the archives. 

I could write a whole other blog post on things that you should never say to a runner: Did you win your marathon? (After you ran a 5k) What was your place? (It was 574th, thank you very much) Isn't running bad for your knees? (As a matter of fact, it's not). 

It's not that running is bad for your knees, it is just that when you run (and only run) you can form muscle imbalances (have muscle tightness and weaknesses). This is where knee pain can occur, sometimes called runner's knee.

When you run you strengthen the hamstrings (back of the leg muscles) more than the quadriceps (front of thigh). Tight hamstrings and weak quads is an imbalance that can cause pressure on the knee. Knee pain can also be rooted in instability issues from lack of hip strength. The solution could be to work on strengthening your quadriceps and hips and stretching your hamstrings and calves. 

It's important to note that if you already have knee pain, please see your doctor. Never run through pain. Pain is a signal from your body that something is wrong. Work with a professional to figure it out. It won't get better by ignoring it or reading blogs, you'll likely just end up with a full-blown injury. 

I am going to talk about knee pain prevention, the actions you can take to avoid knee pain the first place. 

Foam Rolling and Stretching

Foam rolling only takes a few minutes and can make an incredible improvement in muscle tightness and improved flexibility. Before you run take five minutes to go through a foam rolling routine, focusing on overactive or tight muscles. Foam rolling, also called self-myofascial release, is a technique that uses pressure to break up the knots within the muscle to help release tension and tightness. See my foam rolling for runners post for more detailed instructions.

Strengthening

Focus on hip and quad strengthening exercises. Even if you don't do any other strength training, these will go a long way in injury prevention. You don't need to spend hours in the gym, just 15 minutes a day three times a week. Check out my post on injury prevention for runners for some simple and effective hip strengthening exercises.

Resting

Sometimes pain is caused by overtraining and can be diminished or eliminated simply by resting. Be sure you are building in proper rest days into your training schedule. Too much too soon combined with not enough rest can lead to overuse injuries.

Active injury prevention

You should be proactive in injury prevention. Review my runner's injury prevention checklist to ensure that you are taking all the correct actions to avoid running injuries. I outline them in this blog post and you can download a PDF version to print. 

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Coach Lea

I am a NASM personal trainer that specializes in strength training for runners. I offer in-person training sessions in Fort Worth in the Shredshed, as well as online training. If you are interested in a more in-depth strength training plan for runners, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise history, injury background or medical history, please see your doctor if you have pain or before beginning any new exercise program.

The Runner's Injury Prevention Checklist

Attention runners! Are you taking all the necessary precautions to avoid injuries? Use this checklist to make sure you are on the right track to continue running injury-free well into the future. 

download the injury prevention checklist

Do you properly warm up and cool down?

Take 5-10 minutes before each run to warm up. I recommend a mix of foam rolling and dynamic stretches. Dynamic stretching is when you move the joint through the full range of motion. It is an active stretch, unlike a static stretch that you would hold for 30 seconds. Great dynamic stretches before running are leg swings, walking lunges and squats. 

After your run take 5 minutes for static stretching (hold each stretch for 30 seconds). 

Do you wear running-specific shoes and replace them every 500 miles?

A good pair of running shoes will provide the support you need to run safety and help prevent injury. If you are putting in significant miles each week, like someone who is training for a marathon, I would recommend having two pair of running shoes and rotating the shoes every other run. Mark on your calendar (or in your training log) when you buy new shoes and keep track of the milage. Replace every 500 miles.

Do you build distance and intensity gradually, no more than 10% a week? 

One of the big mistakes runners make is doing too much too soon. Listen to your body. Build your milage gradually, never more than 10% increase a week and every fourth week, reduce your milage. Building milage slowly is the best way to prevent injury. You'll hopefully be running long into the future, there is no need to rush anything. 

Do you avoid increasing both distance and intensity in the same week?

If you add additional miles to your training log, don't also add increased intensity speed work. I usually block my training cycles to meet specific goals, I am either training to increase milage (like for a half marathon) or to improve speed, but never both in the same week. 

Do you limit speed work and hard effort sessions to 2-4 times a week?

Most runners need just 2-3 days a week of effort sessions. Effort sessions include anything outside of easy runs, for example, hill repeats, fartleks, speed work and long runs. Doing too much only leads to injury. Listen to your body. 

Do you rest between hard workouts?

Always allow 1-2 rest days or easy run days between hard workouts. Never do hard workouts back to back. Remember that adaptations occurs during rest. If you never rest, you never get stronger or faster. More is not always better. 

Do you fuel properly for running?

Your body literally runs (pun intended) on the fuel you give it. If you don't fuel properly, you'll see it in your results. Runners need carbs and calories for energy, protein for muscle repair, and fat. Eat to perform. Work to include nutrient dense foods in your diet for the best results. 

Do you strength train and/or cross train? 

Ah, my favorite topic. It's so important to me that I built my business around the notion that runners who strength train are stronger faster runners. You don't have to spend hours in the gym, but carving out a little time for strength training and cross training will help reduce your chance of injury from running. 

Do you get 7-8 hours of sleep a night? 

Sleep is so important. Not getting enough sleep, less than seven hours of sleep per night, can reduce the benefits of running. Your body needs the time to recover. Lack of sleep can cause you feel unfocused, hungry and, despite your running efforts, not achieve results. When you don't get enough sleep, your stress hormone levels can rise, which can be associated with fat gain. 

Aim for 7-9 hours a sleep a night to maximize your efforts and reduce the chance of injury.

If you answered yes to all the above questions, congratulations! You are taking the necessary precautions to help avoid injury. Did you fall short anywhere? If so, tackle one point at a time and work to improve gradually until you check yes for all the questions. 

You can download the checklist here in PDF format!

Any questions? I'd love to help! Let me know in the comments. 

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Coach Lea

Running A-Z: J is for Journaling for Runners (Believe Journal Giveaway)

Welcome to the latest edition of Running A-Z where I cover a running-related topic following the order of the alphabet. Missed some posts? You can catch up on letters A-I here. 

When I started this series, I worried this would happen. I worried I would come upon a letter that did not have an obvious running-related topic. J? Jogging? Jokes? I was sort of lost. Instead of burdening (or delighting) you with my running jokes (I think I'm hilarious) I decided to talk to you about the importance of journaling for runners. 

I am a blogger and a writer at heart, so it is very natural for me to journal my runs and workouts. Journaling your runs includes documenting more than just how many miles you ran and at what pace. When you journal your runs you write about how you felt during your run, what the weather was like, the time of day, how you fueled and how you felt after. But even if you have never journaled before, there are great reasons why you should start a running journal today. 

To state your goals

Writing you goals and plans down on paper is the first step in achieving them. So whether you are training for a half marathon, a faster 10k or your first 5K, having a written plan and goal serves as a daily reminder to stay on track and can be a motivator to do the work required to achieve that goal. A journal can hold you accountable to your goals.

To track improvements

Writing about your daily runs help you track improvements. Sometimes improvements may come slowly and you may feel like you are not improving at all. Being able to track your progress from week to week, month to month and year to year show you that while sometimes changes have been slow, they have been occurring.

I tend to forget every summer that the debilitating Texas summer heat slows me down and get mad at myself for my slower pace in 90% humidity. A running journal helps remind me of my paces and conditions from last summer so I can make comparisons based on similar conditions. I can't always count on my brain to remember. 

To monitor and customize your training plan

Journaling helps you monitor how you feel during and after a run and the factors that can affect it. Maybe you notice that you always feel drained with "heavy" legs on early morning runs, but feel fast and efficient in the afternoon. That may mean your body doesn't respond well to running on an empty stomach in the morning. Maybe you notice you have better runs after a moderately high carb dinner. 

Journaling may reveal that too many speed work sessions in one week leaves you feeling drained and overworked. Maybe adding an extra tempo run in a week improves your half marathon pace. It's hard to know what is working or not working until you track and monitor it. 

I noticed that if I ran more than two days in a row, I would experience some hip pain. I backed off running on that third day for rest and the hip pain went away. The journal helped me see that pattern and I changed my training plan to fit my needs. 

A journal can help you experiment with what is working, and not working for you. When you document how you feel, you can see the trends over time and make adjustments as needed.

To document achievements

I am a big fan of self-celebration. Too many things in this world can bring us down, let us remember to celebrate our achievements, both big and small. If I completed every workout on my plan for the week, that is cause for celebration! If I achieved a PR or even crossed a finish line without dying, let's celebrate. A journal helps you document those successes so that on those days that you are dealing with self-doubt or negative feelings you can turn to your journal to remember your past successes. 

Getting started with journaling

All you need to get started is a notebook. Some people may prefer an app like Daily Mile, but call me old fashioned (or just old) but I prefer the pen and paper method. There is something that works for me when sitting down with a pen and notebook to document my experience.

WIN IT

Enter to win a believe training journal giveaway

All you need to get started is a regular notebook, but If you want to get fancy, I recommend the Believe Journal. It is training log designed by professional runners that is chalk full of motivation and inspiration. Best news? I have one for you to win in a giveaway. There are many ways to earn entries. Just complete one or complete them all for a better chance of winning. Good luck, friends!  

a Rafflecopter giveaway

Thanks for tuning in for another edition of running A-Z. Have any suggestions for future topics following the order of the alphabet? What do you want to learn more about? Let me know in the comments! 

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Coach Lea