You want to be a faster runner.
You’ve increased your time running. You’ve increased the distance you are running.
That’s one of the easiest ways to get faster as you build strength and endurance.
But running the same speed for every single run is not doing anything in getting your fix for the need for speed.
If you want to run faster, you’ve got to run faster.
We all can agree on that, right?
Jazz up your runs with adding in 1-2 speed workouts per week. Speed work taxes your body A LOT. Your body needs time to properly recover from hard workouts. Growth occurs during rest and even easy runs in between hard sessions. Remember those days are vital for improvement.
Here are 4 different running workouts to increase your speed.
Besides being a really funny Swedish word that makes every giggle, Fartleks are incredibly effective in building speed. And they are one of my favorite workouts. Just ask my coaching client, Dawn, who scored a major PR (and BQ) at Chicago – I gave her oodles of Fartleks in her marathon training plan. Why do I love them? They are easy to do anywhere. They aren’t as intimidating as run x:xx pace for xx amount of time.
While training for Mount Washington last spring, I grew to love hills. Ok, not LOVE them. But I grew to appreciate that they do in fact make you a stronger, faster runner in the long run. The old saying, hills are speed work in disguise, is absolutely true.
Doing short, intense bursts of speed builds up your stamina and endurance. To reduce the chance of injury, if you are a new runner or new to speed training, start with hills and Fartlek training before trying interval work.
Tempo runs scare the running tights off me more than any other workout. You want me to run that fast for that long?!?! With other speed intervals, it’s always a shorter period of running at a faster speed. But with tempos, it’s faster that easy pace, but not so fast that you are out of breath. More of like a comfortably hard pace. If you can talk easily, it’s too slow. If you can’t talk at all, it’s way too fast. It’s meant to help you run faster and harder for longer periods of time by increasing your anaerobic threshold. Consistently doing Tempo runs usually give me the biggest reward in gaining speed.
Even if you aren’t training for a specific race or goal time, adding any of these speed workouts to your weekly rotation can help you become a more efficient and stronger runner. Plus, it just makes it fun!
Pin it now and save for later.
What’s your favorite speed workout?
Which one scares the running tights off you?