10 Speed Workouts to Make You A Faster Runner

Speed training is an essential component of any runner’s training plan. By incorporating speed workouts into your routine, you can improve your overall running performance, increase your endurance, and achieve your race goals faster.

Benefits of Speed Training

Speed training offers numerous benefits for runners, including:

• Increased running speed: Speed workouts challenge your body to run faster, improving your overall pace.
• Improved endurance: By pushing your limits during speed workouts, you build stamina and endurance, allowing you to run longer distances at a faster pace.
• Enhanced running form: Speed training helps improve your running form, reducing energy expenditure and increasing efficiency.
• Reduced risk of injury: Proper running form and increased strength from speed workouts can help prevent common running injuries.

Types of Speed Workouts

There are several types of speed workouts that runners can incorporate into their training plans:

Interval Training

Interval training involves alternating between periods of high-intensity running and recovery. This type of workout helps improve your anaerobic capacity, which is essential for short-distance races.

Tempo Runs

Tempo runs are sustained runs at a slightly faster pace than your goal race pace. They help build endurance and lactate tolerance, allowing you to maintain a faster pace for longer distances.

Hill Repeats

Hill repeats involve running up a hill at a challenging pace, followed by recovery on the downhill. This type of workout improves leg strength, power, and stamina.

Fartlek

Fartlek is a free-form speed workout that involves alternating between periods of fast and slow running. It helps develop speed and endurance while keeping workouts varied and enjoyable.

Plyometrics

Plyometrics are exercises that involve rapid muscle contractions, such as jumping and bounding. They improve power and explosiveness, which can translate into faster running.

Workout Plan

The frequency and progression of speed workouts will vary depending on your race distance and fitness level. Here’s a sample workout plan for different race distances:

5k Training Schedule

• Include speed workouts 1-2 times per week.
• Start with intervals of 400 meters at a fast pace, with equal recovery time.
• Gradually increase the distance and intensity of the intervals.

Half Marathon Training Schedule

• Include speed workouts 2-3 times per week.
• Incorporate tempo runs and hill repeats into your plan.
• Gradually increase the duration and intensity of the workouts.

Marathon Training Schedule

• Include speed workouts 1-2 times per week.
• Focus on tempo runs and long intervals to build endurance.
• Gradually increase the duration and intensity of the workouts, but prioritize recovery.

Running Form Drills

Proper running form is crucial for maximizing speed and preventing injuries. Incorporate these drills into your speed workouts:

• High Knees: Run in place, lifting your knees towards your chest.
• Butt Kicks: Run backwards, kicking your heels towards your buttocks.
• Skipping: Jump rope or skip in place to improve coordination and foot speed.
• Strides: Run at a fast pace for 100-200 meters, focusing on maintaining proper form.

Pre-Race Nutrition

Fueling your body properly before a race is essential for optimal performance. Aim for a meal high in carbohydrates and moderate in protein 2-3 hours before the race. Stay hydrated by drinking plenty of water in the days leading up to the event.

Race Day Fueling

Maintaining energy levels during a race is crucial. For shorter distances, consume energy gels or chews every 30-45 minutes. For longer distances, consider carrying a sports drink or water bottle with electrolytes. Avoid trying new foods or drinks on race day.

Running Race Strategy

Develop a pacing strategy that aligns with your fitness level and race goals. Start conservatively and gradually increase your effort as you progress. Stay focused on your form and breathing to maintain efficiency.

Post-Race Recovery Tips

Recovery is just as important as training. After a race, engage in active recovery activities, such as walking or light jogging. Replenish your energy stores with a carbohydrate-rich meal and stay well-hydrated. Get plenty of rest and sleep to allow your body to recover.

Additional Tips for Speed Training

• Listen to your body and rest when needed.
• Incorporate variety into your workouts to avoid boredom and reduce the risk of injuries.
• Seek professional guidance from a coach or physical therapist if necessary.

Conclusion

Speed training is an indispensable part of any runner’s training plan. By incorporating the workouts and tips outlined in this article, you can improve your speed, endurance, and overall running performance. Remember to stay consistent, put in the effort, and embrace the challenge of speed training to unlock your full potential as a runner.