293. Unlock your speed with these workouts

Run4PRs

Let’s talk about why speed work is essential to getting faster. Speed workouts are designed to increase your running efficiency, improve your VO2 max (which is your aerobic capacity), and train your body to run faster while using less energy.The goal isn’t just to get faster during speed workouts, but to make you a stronger, more efficient runner across all distances. So, even if you're training for a marathon, incorporating speed work will help you maintain a faster pace on race day.🔥 1. Interval Training (Short Repeats): One of the most effective workouts to boost speed is interval training—doing short, intense bursts of running followed by recovery. For example:4x400m repeats at a pace slightly faster than your 5K pace with a 90-second recovery jog between each repeat.You can also mix in longer intervals (e.g., 800m or 1K) at your 5K pace, but keep the recovery between reps active and short.The key here is to run fast but controlled and maintain good form throughout. These sessions help improve your lactate threshold, so you can run harder without accumulating too much lactic acid and fatiguing quickly.🔥 2. Tempo Runs (Threshold Runs): A tempo run is one of the best workouts for building stamina and improving race-day pace. A tempo run is typically done at a pace that’s just below your lactate threshold—the point where lactic acid starts to build up in your muscles and makes running harder.For example, run for 20-30 minutes at a pace you could sustain for about an hour but still feels like a hard effort.If you were to rate this effort on a scale of 1-10, you’d aim for a 7-8 out of 10 (comfortably uncomfortable!).Tempo runs are great for building endurance while also training your body to handle faster paces over longer periods. They help improve your aerobic capacity and increase your overall speed endurance.🔥 3. Fartlek Training: Next up is fartlek training, which is Swedish for “speed play.” Fartlek workouts mix speed bursts with slower running or jogging. It’s a more unstructured form of interval training and can be done on the road or trail.Start with 5 minutes easy running, then alternate between 2 minutes fast (around your 5K pace) and 3 minutes easy.Repeat for a total of 30-40 minutes.The best part of fartlek is the flexibility—you can adapt the speed and recovery based on how you feel. This workout helps build mental toughness and increases your ability to change pace without slowing down or losing form. It’s also a great workout for runners looking to improve speed and endurance together.🔥 4. Hill Repeats: Hill sprints are incredibly effective for building strength in your legs, improving running form, and increasing your speed. Hills force you to drive with more power, improving your turnover and running mechanics.Find a moderate hill that’s about 100-200m long. Sprint up the hill at max effort, focusing on driving your knees and pumping your arms.Jog or walk back down for recovery.Start with 6-8 repeats and work your way up.Hill workouts can be tough, but they’ll make you a stronger, more efficient runner. They also help with speed endurance, as running up a hill mimics the demands of running fast on flat terrain.🔥 5. Progression Runs: A progression run is a great way to practice pacing and finish strong in races. Start the run at an easy pace and gradually increase the pace as you go. By the end of the run, you should be running at your race pace or even faster.For example, if you’re doing a 5-mile progression run, start with the first mile at an easy pace, then gradually speed up each mile until you're pushing your pace in the final mile.This workout builds mental toughness, teaches you to run negative splits (where the second half of the run is faster than the first), and simulates race-day fatigue management.If you’re looking to improve your running even more, don’t forget to subscribe to the podcast and check out our coaching options and training plans on www.run4prs.com