Distance & Speed Workouts

One of the rewards of running is the knowledge that one can simply run for the joy of it. All one has to do is lace up the running shoes and hit the road. However, many runners have the desire to see if they can push themselves to improve their running speed and performance. Whether desiring to run faster or go farther, there are many workouts that help with both speed and distance running.

VO2 Max Training

Performing the correct workouts to help improve a runner's speed over longer distances is a key factor in getting better results. Pete Pfitzinger's Lab Reports, "Improving Speed for Distance Runners," notes that VO2 Max training is one of the two most important workouts for distance running success. The definition of VO2 Max is the runner's maximum oxygen uptake capability. By performing the workout, the ability of the heart to pump more oxygen-rich blood to the muscles, and the muscles ability to extract oxygen to produce energy, are improved. Pfitzinger recommends running intervals of near race-pace for two to six minutes each for 600 to 1,600-meters. Follow each repeat with a recovery jog at 50 percent to 100 percent of the time each rep takes. Do not perform this workout more than once a week, and increase repetitions over a period of weeks as VO2 Max increases.

Technique Training

The second important workout to help speed for a distance runner is technique training. According to Pfitzinger, this workout focuses on running form, which results in improved speed. He suggests strideouts, which are short bursts of running faster for 80 to 120 meters while focusing on correct posture and form. This helps to improve coordination and speed, and eliminates any unneeded movement that can cause slowing. Because these strideouts are short in duration, the recovery time after each rep is fairly easy. Do a 20-minute warm-up run first, then do ten reps for 100-meters of acceleration up to full speed. While doing this, concentrate on relaxing, which helps to maintain good form and technique. Form, technique, and running relaxed all result in being able to run faster for longer distances. This workout can also be done once a week along with the VO2 Max workout.

Pace Changes

Another workout to increase speed endurance when running long is to run at different paces. In "Run Fast" by Hal Higdon, he recommends four different paces; high intensity, medium intensity, low intensity, and rest. The high intensity pace is basically the same as the VO2 Max workout, which stresses the runner's body to the limit for short durations. The medium intensity pace is 20 to 60-minutes in duration run at 70 percent to 90 percent of the runner's individual max heart rate. For example, if a runner is capable of an eight minute mile, he should run this at an 8:30 pace. The low intensity run at 45 to 90-seconds slower than the runner's race pace helps to build a solid endurance foundation. Finally, there is rest, which is considered to be a short run at a very slow, much easier pace, or actually taking the day off from running to allow the runner's body time to recover from previous hard workouts.