Running is a skill–you get better at it when you challenge yourself the right way. A key way to improve your running speed is to incorporate at least 1 speed workout a week. Here’re the top speed sessions to be aware of:
The “Tempo run”
The tempo run is a run that builds to a specific peak pace mid run. These runs usually start with 10-15 minutes of easy running, include a middle portion of harder runner (just past your goal pace, hard yet sustainable running), and then finish with 10-15 minutes of easy running. I like to use tempo runs as progressive runs, where I build to a peak pace (just past my goal race pace), hold that pace for a while, then deescalate again (as the cooldown).
The “Interval Repeats” run
Interval repeats are a great way to improve your running speed. These repeats can be 200 meters, 400 meters, 800 meters, 1 mile, etc. The distance can vary. The goal is to his the interval repeats at a challenging speed (60-120 seconds faster than goal pace) each time. Between each repeat, recovery anywhere from 30 seconds-3 minutes depending on experience level. Start and end with 1-2 miles of easy running.
The “Fartlek”
Fartlek is Swedish for “speed play”. This style run is essentially training your body to pick up the pace on tired legs; weave in speedier surges throughout your run as desired.
The “Pace run”
The pace run is when we teach our bodies to hold our goal race pace. Including one pace run in your schedule a week allows you to improve your overall running speed to reach your racing goals.
Try adding these to your weekly running schedule to improve your running speed!
