Speed Training For Runners – 7 Speed Workouts To Help You Run Faster

Speed Training For Runners – 7 Speed Workouts To Help You Run Faster

Speed Workouts To Help You Run Faster

 In this episode on speed training for runners, we cover 7 types of speed workouts to help you run faster. We share our experience using these workouts with ourselves and our clients as well as how to integrate speed training into your training program.  All this and more coming up on today’s show.

Speed Training For Runners – 7 Speed Workouts To Help You Run Faster


Full details on how to apply these workouts properly are inside the podcast episode.

  • Fartlek

Fartlek – a Swedish word meaning “speed play”; an informal speed workout; In a Fartlek session, you change up things like speed or intensity at random points within the workout. It may also include changing up the intervals or cycles you run in terms of distance… So run hard for 2 minutes, easy for 1, hard for 30 seconds, easy for 3 minutes and so on. It could also be run hard to the next milestone which could be a tree you see ahead on the trail, or a bridge, or whatever and having each of your running partners, change the landmark and pace expectantly.

  • Repeats

Repeats – a type of training, typically conducted on a track where you repeat certain aspects of a workout in measured distances. For example, 400 meters, 800 meters, 1600 meters, mile, etc. Repeats are often done at faster paces as they are a common/popular type of speed workout. In between the targeted run portion of the repeat, the runner may rest, or run slowly to facilitate recovery. Repeats come in various forms of workouts so you may come across unique and creative ways to do them.  Two types of recovery: Active recovery where you recover by slowing your pace for a short period of time but still continue to run. Passive recovery is where you recover by slowing to a walk or stopping completely until your heart rate returns close to normal.

  • Ladders

Ladders – a type of speed workout that uses intervals/repeats to “ladder up” or step up, then down, the running portions as well as laddering up and down the recovery portions. For example, you do one minute at 5k pace, then recover, then do two minutes at 5k pace, then recover, then 3, then 4, then 5 and so on until you reach the top of the ladder, at which point you go back down the ladder, to 4, to 3, to 2, to 1, etc…. And there are lots of variations but that is the basic idea and can help build speed as well as speed on tired legs depending on the workout.

Tempo Run – A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” It focuses on making changes to your metabolic fitness so that you can improve speed and stamina.

  • Surges

Surges – Surges are pickups during a run.

  • Hill Training 

Hill Training –  Hill training helps build strength, stamina and prepares your legs to handle hills (as well as the downhill portion).

  • Strides

Strides – Short sprints or accelerations to help teach your legs to more faster.

Thanks for joining us today, and we look forward to having you join us with another episode soon.

Happy running!

Additional Running Resources

PaceBuilders™ Online Run Coaching - PaceBuilders is a premium online run coaching program for runners of any experience level. With two unique, affordable coaching options to choose from, you can learn to run faster, run farther and run injury free. Inside PaceBuilders, you can work directly with experienced, RRCA/USATF certified running coaches or you can choose to follow our self-coached program and take advantage of unlimited access to all of our training assets including training plans, runner-specific strength training plans, nutrition information, mindset, race strategy, pacing guidance, LIVE monthly Q&A sessions, private client community and more!  

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Steve is the founder and head running coach of RunBuzz.com. Steve is host of the RunBuzz podcast and founder of PaceBuilders, a complete online training program for runners. Steve is a RRCA / USA Track and Field Certified Running Coach and resides in Lewis Center, Ohio.