Good Speed Workouts

No matter what distance race a runner is training for, or whether he is simply training to run faster, performing the correct speed workouts will help accomplish the job. Running faster is hard, but putting in the effort can make it worthwhile because of the quicker running times and results.

Interval Training

"Interval training, if done properly, develops speed in a runner more quickly than any other type of training," according to University of Oregon coach Bill Dellinger in Hal Higdon's book, "Run Fast." Higdon goes on to quote Dellinger as saying that basically, an interval speed workout is more of a controlled-pace run instead of super-fast all-out run. The key is that the runner controls the rest interval. Higdon suggests German distance running coach Waldermar Gerschler's interval training plan: Run 400- to 600m repetitions at near 10km race pace for no longer than 90 seconds, at a heart rate of 170 to 180 beats per minute for a well-trained runner. The interval rest period should not exceed 90 seconds. Increase the reps slowly over a number of weeks as cardiovascular and maximum oxygen uptake increase.

Fartlek Training

Invented by Swedish Olympic coach Gosta Holmer, fartlek is a Swedish term that means "speed play." The fartlek consists of various paces, from short sprints to a slow jog, and back to a longer, faster pace, all interspersed over a longer distance run. This allows the runner to dictate how hard, fast or slow he runs, all the while stressing the body to different degrees. Adding difficult terrain, such as hills and dirt trails, can increase the difficulty factor. Higdon cites a fartlek formula from Russian running coach A. Yakimov: Light run for 10 minutes as warm-up, brisk walk for five minutes, light run with short accelerations, up to four or five occasional sudden race pace surges and fast uphill run for one minute.

Cruise Interval Training

Cruise interval training allows a runner to get a quality, longer speed workout. According to Dr. Jack Daniels in "Daniels' Running Formula," a cruise interval workout is run from three to 10 minutes and up to 15 minutes at threshold or near 10km race pace, and broken up with short recovery periods. Daniels states that a workout should consist of 5 repeated miles at threshold pace with one-minute recoveries, or eight to 10 1,000m runs with 30-second recoveries. He also states that this workout should be no longer than 10 percent of total weekly mileage, and not to exceed 8 miles. Doing cruise intervals forces the body to learn how to use glycogen or complex carbohydrate fuel efficiently during harder, longer efforts, and to get a more physical workout in one session.