6 Speed Workouts Every Runner Should Try

Speed workouts are a game-changer if you’re trying to get faster, build endurance, and break through training plateaus. Whether you’re training for a 5K, a marathon, or just want to improve your overall fitness, incorporating speedwork into your training plan can seriously take your running to the next level.

This guide will break down the most popular types of speed workouts and how they can benefit you.

1. Intervals

Intervals involve alternating periods of hard running with periods of recovery.

How to do it:

• Run at a fast pace for a set distance or time (e.g., 400 meters or 2 minutes).
• Follow this with a slower recovery jog or walk, usually for a set amount of time.
• Repeat for a specific number of sets.

Sample workout:

• 6 x 400 meters at your 5K race pace, with 90 seconds of recovery between each interval.

Benefits:

• Boosts cardiovascular fitness.
• Improves your ability to sustain faster paces over time.

2. Tempo Runs

Tempo runs, also known as threshold runs, are sustained efforts at a “comfortably hard” pace—typically about 80–90% of your max effort. You should feel like you can hold the pace for a while but not be able to talk while doing it.

How to do it:

• Warm up with an easy jog for 10–15 minutes.
• Run at your tempo pace for 20–40 minutes.
• Cool down with an easy 5-10 minute jog.

Sample workout:

• 4 miles at tempo pace sandwiched between a 1-mile warm-up and a 1-mile cool-down.

Benefits:

• Improves lactate threshold, allowing you to run faster for longer.

3. Fartlek Training

Fartlek, a Swedish word for “speed play,” combines bursts of speed with easy running.

How to do it:

• During a run, alternate between fast and slow paces based on how you feel or landmarks (e.g., sprint to the next tree, then recover until the next lamppost).

Sample workout:

• 5 minutes easy running, 1 minute sprint, 2 minutes easy jog; repeat for 30 minutes.

Benefits:

• Adds variety and fun to training.
• Improves both aerobic and anaerobic capacity.

4. Hill Repeats

Hill repeats are short, intense efforts uphill followed by a recovery jog or walk back down.

How to do it:

• Find a hill with a moderate grade (4–6%).
• Sprint uphill for 30–60 seconds.
• Recover by walking or jogging back down.
• Repeat for 6–10 rounds.

Sample workout:

• 8 x 45-second hill sprints with a jog back down.

Benefits:

• Builds leg strength and power.
• Enhances mental toughness.

5. Strides

Strides are short bursts of controlled speed, typically lasting 20–30 seconds. These are a really good option for getting warmed up before a race – just make sure to stretch well first!

How to do it:

• Start at an easy pace and gradually accelerate to about 85–90% of your max effort.
• Hold this pace for a few seconds before gradually slowing down.
• Rest for 30–60 seconds and repeat.

Sample workout:

• 6 strides of 20 seconds at 90% effort with a 1-minute recovery between each.

Benefits:

• Improves running form and efficiency.
• Serves as a great introduction to speedwork for beginners.

6. Yasso 800s

Yasso 800s are a popular marathon-training workout consisting of 800-meter intervals run at a consistent pace. You definitely don’t have to be training for a marathon to do this workout, but it’s specifically designed for that because it’s based on your goal race pace for that distance.

How to do it:

• Run 800 meters at your goal marathon time in minutes (e.g., a 4-hour marathoner would run 800s in 4 minutes).
• Recover with a slow jog for the same amount of time as your interval.
• Start with 4–5 intervals and work up to 8–10.

Benefits:

• Builds endurance and simulates marathon pacing.

Tips for Incorporating Speed Workouts

1. Start Slow: If you’re new to speedwork, start with shorter intervals or strides to avoid injury.
2. Warm Up and Cool Down: Always include a 10–15 minute easy jog before and after your workout.
3. Listen to Your Body: Speed workouts are intense, so allow for adequate recovery between sessions.
4. Mix It Up: Rotate between different types of workouts to target various aspects of fitness and prevent boredom.

Final Thoughts

Speed workouts are an essential part of a well-rounded running plan. By incorporating these workouts into your training routine, you’ll see improvements not just in speed but also in endurance, strength, and mental toughness.

Which speed workout is your favorite? Share your experience in the comments below!