6 Speed Workouts for Runners

6 Speed Workouts for Runners

It’s another edition of Monthly Workouts for Runners BY Runners. Here’s the previous month’s workouts if you missed them:

Stuck Inside Workouts for Runners

Two-a-Day Workouts for Runners

Upper Body Workouts for Runners

Injury Prevention Exercises for Runners

Hill Workouts for Runners

This month the focus is on speed workouts. For years, I stuck to the treadmill for speed training. I dialed in the speed and then held on for dear life. But then I fell in love with the track two years ago. What used to seem like the most boring thing ever quickly became fun. Or at least fun after I was done with my workout.

Doing speed work on the track upped my running confidence. To hit my prescribed paces, I had to do all the work. I couldn’t allow the treadmill to set the pace. I knew the distance, I didn’t have to worry about having to stop for traffic lights or I didn’t have to worry about climbing a hill to throw my pace off. The track really helped me figure out how to pace myself. Although truthfully, that’s always a work in progress for me. I’m always trying to get rid of my positive splitter status.

I then started to do speed work on the roads to simulate race situations. If I wanted to run faster in a race, I needed to do speed work on the roads. The law of specificity, right?  In a road race situation, it’s highly unlikely that the course will be pancake flat and will be in an oval. If it is, it’s most likely a track. Or a cul-de-sac. When doing speed work on the road, I try to run a route that is flatter with a few hills.

Bottom line is if you want to get faster, you’ve got to run faster. So do it on the treadmill, the track or on the road – whatever works for you!

FYI – While I am a certified RRCA Running Coach, I am not your coach. Listen to your body and it’s limitations. Please check with your physician if you are new to exercise or have any questions regarding your health and exercise.

Pick up the pace with this simple Fartlek Workout to increase your running speed. happyfitmama.com

And here are even more Speed Workouts from 5 of my running friends. Pin away so you have a stash of workouts on hand whenever you need it.

Laura gives you the best of both worlds with a long and short Fartlek.

6 Speed Workouts for Runners This Runner's Recipes Long and Short Fartlek

Sarah has a great ladder workout to help achieve negative splits. (I will be doing this one!)

Hone your 5K pacing skills and finish strong with this speed workout from RunFarGirl

This simple workout from Carly can be done anywhere.

Speed Fine Fit Day

Countdown with Nellie’s speed work.

Speed Workout For Runners - BrooklynActiveMama.com

And don’t forget Allie’s BRILLIANT idea the next time you head to the track!

Run fast VitaTrain4Life.com

Linking up with Wild Workout Wednesday and the Coaches’ Corner.

Where do you like to do your speed work best – track, road or treadmill?








17 comments on “6 Speed Workouts for Runners

  1. Another great round up of workouts! The closest track to me is 3 miles away (and yes, I will be running to it), so track workouts are a bit hard, lol. Until I get the endurance of a Ethiopian runner. Working on it, lol.

  2. I used to ONLY do my speed workouts on a treadmill. It felt “safer” to me and I was in total control. But I’m slowly transitioning to doing them on the track now for outdoor conditions and more change of scenery. Maybe next up will be on the road!

  3. Ugh. Speedwork is my nemesis because I’m not naturally gifted with it. I live a few blocks from our college’s track, so I head over there now & then, though. A local gal hosts a weekly track workout, and it’s more bearable doing it with others. 😉

  4. I can’t wait to start up my track workouts again. I run to and from the track for my warm-up and cool-down. I just love working hard and feeling like I gave it my all. Thanks for linking up!

  5. I am not a track runner, even for speed work, but I noticed a big difference when I switched from doing speed on a treadmill to on a stretch of road. You really need to maintain focus to maintain pace and practicing that really helps me in races to rein in my mind and keep my pace consistent. I love our round ups! Every month I say it’s my favorite theme, but speed work I really do love.

  6. 3-6 months ago I was all about speed work on the treadmill (that was also partly due to the weather) but I’m with you! The track can be fun and sort of like a game, and I find it much harder to do it outside – vs. on the treadmill where it forces me along! I like the added challenge (well most of the time) of having to maintain and hit paces when I do speed work outside.

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