How to Add Speed Work into a Running Routine

Jun 1

With Summer 2023 race calendars filling up, we’ve been getting lots of questions on why and how to implement faster paces into your training regiment, whilst staying injury free AND recovering appropriately. Here we talk about why speed work is so important, and we share some of our favorite beginner, intermediate and advanced speed workouts!

What is speed work?

Some Runners use the term “speed work” to describe running at any pace faster than easy pace, but there are key differences between what we consider anerobic speed work (what we will call TRUE speed work) and what we consider more aerobic/anerobic speed work.

Our definition of Anerobic, or TRUE Speed Work: These running intervals at or faster than your VO2max pace. VO2max is a measure of the max amount of oxygen your body can use over about 10 min.

Our definition of Anerobic/Aerobic Speed Work: These running intervals are marathon pace or threshold runs which serve to improve endurance rather than speed. They challenge both the anerobic and aerobic system.

Benefits of Speed Work

So let’s talk about anerobic or true, speed work. Speed work increases max speed, muscle growth and maximal power. The short duration of speed work intervals allow you to push yourself faster than race pace for shorter amounts of time. Therefore, your muscles are more resistant to fatigue. Working at these faster paces makes you stronger, faster and more efficient.

How does speed work improve performance?

True speed work, or paces that are above VO2 Max pace, recruit type II muscle fibers that are responsible for speed and power, but fatigue quite easily. Training these type II muscle fibers, give you an extra boost of speed and power in races and allow you to get faster over time.

THE SCIENCE

Speed work maximally activates your “slow-twitch” oxygen using muscle fibers. It increases your production of myoglobin (a protein in your muscles that brings oxygen to your mitochondria and provides your muscles with energy!)

As your myoglobin increases, you can get more oxygen to your muscles faster, improving the economy and efficiency of energy production in your muscles and therefore increasing your speed! This also allows you to run faster at the same effort level.

THE ADDED BONUS

Speed workouts train your body to…

Output more effort
Maintain higher cadence
Mentally fight through fatigue and physical discomfort

Essentially, speed work teaches you to become a more efficient, resilient runner!

Who is speed work for?

Everyone! Speed work can be performed at any pace and any age, and it can benefit EVERYONE. Whether you are a 5 minute miler, or a 15 minute miler, implementing speed work into your training regiment will improve your fitness and help you to drop those times!

You do not have to be “fast” to do speed work! That is the beauty of it! But it will make you feel and become faster when implemented correctly.

Do I need a track to do speed work?

Short answer is NO! Speed work can be performed on the road, bike path, trail, the options are endless! If you don’t know the exact distance, you can substitute time for interval length with great success.

How often should I do speed work?

Generally, speed work is performed 1-2x/week. If you are new to speed training, you should start with 1x/week, and go from there. If you do implement 2 sessions, one session should be anerobic focused (interval speed work- shorter and faster) and the other should be more aerobic/anerobic (think tempo and marathon pace workouts- longer and “slower”).

Interested in adding some speed to your training schedule? Check out some of our favorite workouts for all different levels below.

Beginner Speed Workouts

THE INTRO

At the Track

5-10 min easy jog warm up, 60% effort straightaways, easy walk/jog the curves x8-10, 5-10 min easy jog cool down

On the Road

5-10 min easy jog warm up, 60% effort 30 sec, easy walk/jog effort 60 sec x8-10, 5-10 min easy jog cool down

NEXT STEP UP

At the Track

10 min easy jog warm up, 75% increasing to 90% effort straightaways, walk the curves x8-10, 10 min easy jog cool down

On the Road

10 min easy jog warm up, 75% increasing to 90% effort for 30 sec, easy walk/jog effort 60 sec x8-10, 10 min easy jog cool down

A LITTLE BIT MORE

At the Track

10 min easy jog warm up, 75% effort straightaways PLUS curve (200m), walk/jog the next straight away x8-10, 10 min easy jog cool down

On the Road

10 min easy jog warm up, 75% effort 60 sec, walk/jog the next 90 sec, 10 min easy jog cool down

Intermediate Speed Workouts

INTRO LADDER

This workout is a great introduction to 5k, 10k speed! We call it a “ladder” because the distances increase first (up the ladder) and then decrease. Typically, you finish with faster shorter reps to challenge your speed when tired.

200m= 1/2 lap on track

400m= 1 lap on track
800m= 2 laps on track
1 mile= 4 laps on track

At the Track

1 mile easy jog warm up, 2x200 @ mile race pace, 2x400 @ 5k race pace, 2x800 @ 10k race pace, 2x400 @ 5k race pace, 2x200 @ mile race pace, 1 mile easy cool down

On the Road

1 mile easy jog warm up, 2x60sec @ mile race pace, 2x3 min @ 5k race pace, 2x3-5min @ 10k race pace, 2x3min @ 5k race pace, 2x60sec @ mile race pace, 1 mile easy cool down

MILE LADDER

At the Track

10 min easy jog warm up, 1x400m @ 1mile race pace, 1x800m @ 1 mile race pace, 1x1200m @ 5k race pace, 1x1600m (mile) @ 5k race pace, 1x1200m @ 5k race pace, 1x800m @ 1 mile race pace, 1x400m @ 1mile race pace, 10 min easy jog cool down

On the Road

10 min easy jog warm up, 1x2-3min @ 1mile race pace, 1x3-4min @ 1 mile race pace, 1x6-7min @ 5k race pace, 1x8-10 min @ 5k race pace, 1x6-7min @ 5k race pace, 1x3-4min @ 1 mile race pace, 1x2-3min @ 1mile race pace, 10 min easy jog cool down

Advanced Speed Workouts

5K RACE SIMULATION

This workout is a great test and confidence booster for a 5k race! This workout challenge you to run at goal race pace, with short rests. If you can complete this workout at race pace, it is very likely you have the speed to hit that PR!

At the Track

10-20 min easy jog warm up, 400m (one lap on track) at GOAL 5k pace with 100m (1/4 of track) walk/jog x10-12, 10-20 min easy cool down

THE MICHIGAN

This is a BEAST of a workout that will help you get used to pace changes in a race and test both endurance and speed.

At the Track (ideally with 1 mile road loop nearby)

10-15 min warm up, 1 mile at the track @ 10k pace, 2-3 min jog/walk rest to start of “off track” 1 mile tempo (20 sec slower than 10k pace mile), 2-3 min jog/walk to start of track for 1200m (3 laps) @ 10k pace, 2-3 min jog/walk rest to start of “off track” 1 mile tempo (20 sec slower than 10k pace mile), 2-3 min jog/walk to start of track for 800m (2 laps) @ 5k pace, 2-3 min jog/walk rest to start of “off track” 1 mile tempo (20 sec slower than 10k pace mile), 2-3 min jog/walk to start of track for 400m (1 lap) as fast as you can, 10-20 min cool down

THREE BY TWO

This is a classic workout for a fast 10k race.

At the Track OR on the Roads

10-15 min warm up, 3x2 miles @ 5k pace with 3 min jog between sets, 10-15 min cool down

REMEMBER TO WARM UP!

In order to feel smooth and strong in your speed work, remember to complete a dynamic warm up and strides before hand. These should be performed AFTER your easy 5-20 min jog warm up, but before you start your first interval of the speed work. Check out our instagram page for an example of a quick and easy dynamic warm up!