Whether you are running 6:00/miles or 12:00/miles, most of us runners desire to run faster. Maybe this common goal emerges from the competitive nature of running, maybe because it’s an objective metric and easy to track progress, or maybe it’s some deeply rooted human desire for constantly striving for improvement.
No matter why you want to run faster, today 5 other bloggers and I are bringing you 6 speed workouts for runners!
As with any speed work, include a proper warm up and cool down (which are written into many of the workouts already), run at the appropriate effort and pace, and stop if you experience pain. Speed work stresses the muscles and joints, so you want to have been running consistently for at least 6 months before introducing speed work.
My speed workout is a long and short fartlek run. I don’t have access to a track (that I’m aware of…but admittedly I haven’t looked very hard), so instead I do my speed workouts on flat, uninterrupted paved trails. My speed work trail has mile markers, but nothing in between – so I prefer using time rather than distance for my speed workouts.
Multi-pace workouts such as this one teach your body how to push at a harder effort on tired legs. I remember a multi-pace workout I did during half marathon training this past spring: 3K at half marathon pace, 2K at 10K pace, and 1K at 5K pace. The final 5K intervals was brutal, but then on race day I had no problem increasing my effort and holding onto my pace, rather than slowing down, during the last 5K of my half marathon.
This workout will do the same for you – no matter what distance you are training for. After warming up, you will run 3 repeats of 8 minutes at your 10K effort or slightly faster (a hard effort, about 7 out of 10 RPE) with 3 minutes of very easy running in between repetitions. Then, after a longer recovery jog, you run 3 x 1 minute at 3K-5K effort, or about an 8 RPE (very hard but not all out). Then, you cool down – and enjoy the mental and physical reward of a hard speed workout well done.
Nellie at Brooklyn Active Mama mixes up the pace with this 5-4-3-2-1 speed workout for runners.
Allie at Vita Train 4 Life keeps you cool on a speed workout during a hot summer day.
Carly at Fine Fit Day keeps your workout short, sweet, and fast with repeats at mile pace.
Sarah at Run Far Girl teaches you how to run negative splits with this ladder track workout.
Angela at Happy Fit Mama gives you this simple and speedy fartlek workout.
Be sure to catch up on the past monthly workout roundups:
6 Hill Running Workouts for Runners
6 Injury Prevention Workouts for Runners
6 Upper Body Workouts for Runners
6 Two-a-Day Workouts for Runners
6 Stuck Inside Workouts for Runners
Linking up with Wild Workout Wednesday!
What’s your favorite speed workout?
Do you prefer track or fartlek workouts?