Speed workouts for runners

Speed Workouts for Runners

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Incorporating speed workouts into your training regimen is essential for runners looking to improve their performance. These workouts not only enhance speed but also build endurance and strength. Here’s a comprehensive guide to various speed workouts that can help you become a faster runner.

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Striders

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Striders are a great introduction to speed work, especially for beginners. This workout consists of short bursts of speed, allowing your body to adapt to faster paces without excessive strain.

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• Warm-up: Start with 10-15 minutes of easy jogging followed by dynamic stretches.
• Workout: Perform 4-6 x 20-second strides at maximum effort, with 30-45 seconds of recovery jogging between each stride.
• Cool down: Finish with a 10-minute easy jog to help your muscles recover.

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400-Meter Repeats

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This workout is effective for easing into interval training and improving your speed over shorter distances.

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• Warm-up: Begin with a 1-2 mile easy jog.
• Workout: Run 8 x 400 meters (about a quarter mile) at a pace slightly faster than your 5K race pace, with 2 minutes of rest between each interval.
• Cool down: Conclude with a 1-2 mile easy jog to aid recovery.

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Fartleks

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Fartleks, meaning "speed play" in Swedish, combine periods of fast running with slower recovery segments. This workout is adaptable and can be done on various terrains.

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• Warm-up: Start with an easy jog for about 10 minutes.
• Workout: During a 30-minute run, alternate between fast running (e.g., sprinting between trees or lamp posts) and slower jogging. The fast intervals can vary in length and intensity based on your fitness level.
• Cool down: Finish with an easy jog for 5-10 minutes.

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Read: Running form tips to run faster

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Varying Intervals

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This intense workout helps develop speed while teaching your body to push through fatigue.

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• Warm-up: Jog for 1 mile at an easy pace.
• Workout: Run the following intervals:
  • 8 x 600 meters at your goal 5K pace, with 200-meter recovery jogs in between.
  • Follow this with 4 x 200 meters at your mile pace, again with recovery jogs.
• Cool down: End with a mile of easy jogging.

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Tempo Runs

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Tempo runs are designed to improve your lactate threshold, allowing you to sustain faster paces over longer distances.

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• Warm-up: Begin with a light jog for about 10 minutes.
• Workout: Run at a challenging but sustainable pace (around your 10K race pace) for 20-40 minutes, maintaining consistent effort throughout.
• Cool down: Conclude with a gentle jog for about 10 minutes.

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Hill Sprints

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Hill sprints build strength and power while also improving speed.

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• Warm-up: Start with an easy jog and dynamic stretches for about 15 minutes.
• Workout: Find a hill that takes about 8-12 seconds to sprint up. Perform 6-10 hill sprints, walking back down for recovery after each sprint.
• Cool down: Finish with a light jog or walk for about 10 minutes.

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Integrating these speed workouts into your training plan can significantly enhance your running performance. Aim to include one or two speed sessions each week, ensuring adequate recovery time between workouts. By focusing on various types of intervals, tempo runs, and strength-building exercises like hill sprints, you’ll develop the speed and endurance necessary to reach your running goals.

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Read: How to increase running speed