912. 4 different types of speed work for runners

Wanna run faster?

speedwork doesn’t just make us run faster, it helps us run more efficiently too.

It helps us run at our normal running speed, but it feels easier because we do speed work.

We’re going to cover: 

• 4 different types of speed work
• Weekly running routine template 
• What strides are 

Ever heard of speed work in running? (It’s running with the intent of increasing our overall speed)

most of us don’t do it 

Because it hurts

Is speed work even important for ultrarunners? Some people think it is and help them stay ahead of cut-offs, some don’t mind plodding along and still finishing.

A commonly recommended way of improving speed is to run short races fast…but without proper training? I.N.J.U.R.I.E.S

So proper training is needed for speed work and nothing happens overnight. It will take a few weeks before you see any changes so be patient. 

Start small if you are just starting or getting back into speed training. Maybe one session every week. More advanced? Push it a few times a week. 

When we run fast, our muscles are put under stress which causes them to grow and adapt. If we only run slow, aerobic miles, our legs won’t be able to turn over fast enough or handle the beating of speed – for the more scientific people – we won’t establish the acidity in the muscles which prompt the growth for speed. And as the saying goes use it or lose it 

4 different types of speed work

Mix the different speed workouts up, add variety, and have fun! 

Doing a speed session on a weekly basis can help build our run speed up so that we can run races faster, run more efficiently, feel better, and stay ahead of the cutoffs. Try it year-round, they don’t need to be long sessions either, a few miles, 20 – 45 minutes, whatever. 

Fartlek

This is changing speed during a run, picking up the pace, and slowing down the pace at certain (even random) points throughout the run.

These workouts are great because they’re so flexible. We can run them anywhere, with anyone, at any time. On a hilly route, like running the uphills and slow on the downhills or flat changing speeds.

Some people are rigid in their approach ‘60 seconds on 60 off’ others go off feel or to an object like that tree. Get creative and do ya thing. 

Here’s a fun exercise: Pretend that your body is kind of like a sports car with a 5-speed transmission. As I’m plodding down the road I’ll pick a point ahead of me and a gear to do that distance in. Before I finish that distance I pick another random point ahead of me and another gear to use. 

1st gear is a warm-up jog

2nd gear is a little faster 

3rd gear is my normal sustainable running speed

4th gear is pushing it a little bit harder, almost a sprint

5th gear is all out redlining. 

I choose the next gear randomly and jump around through the gearbox, changing how long I run in a certain gear based on how my body is feeling. 

Hill Repeats

This is running up and down a hill, it can be the entire hill, section of a hill, hilly route, up steps whatever. 

Some people time themselves for 90 seconds, see where they get, and try to get to that spot within 90 seconds for 6,10, reps, etc. Some go for time, distance, etc. 

Recovering from an easy jog on the downhill is a thing too…

OR you can hit them even harder on the way down. 

Intervals

This is a more structured workout, usually, it’s running on a track at a fast pace with predetermined rest periods (more of a slow jog) between each fast interval. The intervals can be all the same length/ time or vary. This is taken from the track team-style workout

Tempo Run

This is like a speed sandwich – you do a couple warmup miles at a normal pace, followed by some faster running, ending it with a cool down for a few normal-pace miles. This teaches one how different effort levels “feel”, some people try to get to a certain pace. 

Make sure to warm up, cool down, and stretch after the session.

Weekly running routine template

Modify this to your needs, style, etc 

Monday Rest or active rest 

Tuesday speed work 

Wednesday base miles 

Thursday cross train 

Friday base miles 

Saturday long run 

Sunday long run 

What the hell are strides? 

These are short segments of running at a steady pace. The main reason for strides is to work on leg turnover and typically get used as a warmup or cool down. Strides help to get readjusted to the mechanics of running faster, to warm up muscles and joints, and to get mentally ready to roll. 

Some people do 4-5 strides for a few hundred meters, while others go for time.

It comes down to this 

Stress and rest promote healing and cause positive changes in our bodies (like the faster running speed with the same amount of effort) 

Does this mean going out and just hammering a speed work session once each week?

Eh kind of, it’s not that simple though – a slightly different way of doing it. 

The goal is to slowly build up: 

• The amount of speed work 
• The pace we run 
• And decrease the rest time between each burst of speed

Good luck to all with your training, races, and running. Train hard and recover harder.

See what works best for you, and get creative!  

Thank you for tuning in! I appreciate your attention

Go get your miles peace!!!!