The importance of speed training for any runner can not be overemphasized. Though you may be able to maintain the fastest overall pace of any competitor, there will come a time when the ability to break away from the pack will mean victory---or at least a faster time. Speed training can also increase your overall endurance through a faster pace. Slowing down due to fatigue also becomes less of a problem when you have the right speed training regimen.
Fartlek Training
Fartlek training can increase your speed over time. Fartlek is a Swedish word meaning "speed play." After a 10-minute warm-up, begin to jog for 30 continuous minutes at 60 percent of your 10 km pace. As you go, scan the horizon for an object to sprint towards, such as a far-off street corner, tree, pole or car. Choose objectives that are between 15 to 90 seconds away. Once you've sprinted to the object, resume your original pace while you recover. Aim for five increases in tempo to start. Perform this exercise just once a week.
Hill Training
Hill training gives you an alternative to the more common speed workouts. Hill training benefits your speed by increasing the power of your leg muscles. This increase in power translates to a longer, quicker stride. Choose an area for this exercise where a loop can be run through rolling hills. After a 10-minute warm-up, Begin running the course at 90 percent of your 10 km race pace. As you climb each hill, increase your pace until you've reached your 10 km race pace. Do this exercise for 20 continuous minutes to start. Perform this exercise just once a week.
Track Training
Training for greater speed on the track is normal for sprinters---but it can also be used as a training ground for distance runners. Begin by sprinting 10 meters at top speed. Repeat five times. Walk back between runs and take a five-minute rest. Repeat, but this time increase the distance to 20 meters and then 40 meters. After that, do three 30-meter sprints starting at 75 percent of your maximum pace and finishing the final 10 meters at top speed.
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