SPEED TRAINING

If you want to run faster, you have to run faster!!   Speedwork sessions involve running fast segments at or a little faster than your target race pace.  When done properly, speedwork will make you fitter, lower your race times, and make your routine casual runs easier.  Of course, pushing past your everyday jogging pace can increase your risk for injury, so be careful and check in with your doctor to make sure exertional exercise is safe for you. 

THE RULES:  FRAMEWORK FOR SPEEDWORK

1. ONCE A WEEK. For the best improvements in your fitness, speedwork should be done consistently, but not too often.  One session per week should be enough.  
2. CONTROLLED PACE. Speedwork for long distance running does NOT mean all-out sprinting.  The best sessions are run at a controlled pace, even from start to finish.  You should aim for your target race pace. 
3. STABLE TERRAIN. Choose a track or flat, firm, stable surface that is precisely marked so you can reliably compare workouts over time. 
4. READINESS. Only start doing speedwork when you are injury-free with strong and stable core muscles so that your body can best handle running fast. 
5. WARM UP and COOL DOWN. You cannot just get up and go!  Warmups will get your body ready to do speedwork safely to get the benefits of the workout while minimizing injury.  Cool down afterwards to prevent soreness.

YOUR OPTIONS

1. Interval training: Choose a distance from ¼ mile to 1 mile and run a set number of repeats on the track with 1 to 3 minutes of rest in between.  For instance, you can run a workout of 8x 400 meters at your 5K race pace with 1 minute of walking in between the fast intervals. If you are not sure what your race pace is, start with intervals that are at a speed that is 30 to 60 seconds per mile faster than normal. 
2. Fartleks: Alternate fast and slow running for 1 to 3 minutes each throughout the course of a routine run after a mile or so of easy running.  Again, like speedwork this is not an all-out sprint; During the fast segments, speed up and hold your pace for the entire segment.