It is not enough to simply be a fast runner. Likewise, endurance alone may not be enough. Your ability to combine these two elements during any given race may play an important role in how you finish. Training with speed and endurance in mind may increase your body's ability to endure fatigue associated with higher levels of lactic acid. Tempo and interval runs are an ideal way to increase your lactic acid threshold.
Up and Down
This interval workout requires six cones set at 10-yard intervals over 50 yards. Alternatively, you can simply use the lines of a football field as your markers. Begin the exercise by sprinting 10 yards from the first to second cone. Walk the remaining 40 yards. Next, turn around and sprint 20 yards before walking the final 30 yards. Continue by turning and sprinting 30 yards before walking the final 20 yards. Then sprint 40 yards and walk the remaining 10 yards. Finish with a 50-yard sprint and walk back 50 yards in recovery. Recover for an additional 90 seconds while walking before repeating the entire process. Complete four sets.
Splits
This exercise combines tempo and interval runs for a comprehensive speed and endurance workout. Note that due to the specific distances involved you might find this exercise easier to complete on a track. Begin with an easy jog at half your 10K race pace for one mile. Afterward, do five striders---running just shy of sprint speed for 100 meters. Continue by running one mile at your 5K race pace followed by 1.5 miles at your marathon pace. Next, run at your 5K pace for 1,200 meters before running for 1.5 miles at your marathon pace. Without pausing, run 800 meters at your 5K race pace followed once again by a 1.5-mile run at your marathon pace. Finish by sprinting 400 meters.
Crumbles
This is a tempo workout that is also best performed on a track due to the specific distances mentioned. Your pace should be quick enough so that by the time you reach the 300-meter distance you are showing signs of fatigue. Start by running 600 meters followed by a 400-meter recovery walk. Immediately continue by running 500 meters followed by another 400-meter walk. Continue by running 400 meters with a 400-meter walk afterward. Next, run 300 meters and recover with a 300-meter walk. Finish with a 200-meter run and walk the same distance in recovery. Aim to increase your speed by one second over the course of each 200-meter segment.
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