If you want to run faster, speed workouts will set you striding in the right direction. Speed workouts can help runners of all levels and backgrounds cut their race performance times. There are almost as many speed workouts and theories on running faster as there are runners, but there are a few common free speed training routines you can follow and personalize to suit your fitness level and running goals.
Interval Training
Intervals -- doing intense, short bursts of speed alternating with periods of rest -- are a popular way to improve your running speed. The exact distance of your intervals will vary depending on how far you usually run and your training goals. A general guideline is to rest for twice as long as your intervals, advises the Runner's Resource. So if you are running five, 400-m intervals at 80 seconds each, your rest periods should be about two minutes and 40 seconds each. You can either walk or jog slowly during your recovery periods.
Tempo Runs
Another way to build your speed and accustom your body to performing when it is tired is to do tempo runs. A tempo run is relatively simple as it just requires you to run faster than your usual, relaxed training pace. The website Cool Running advises running at about your 10K race pace for a tempo run. A tempo run helps your body improve your breathing and running efficiency, as the continued effort at a faster pace prepares your body for racing.
Fartleks
Doing fartleks -- Swedish for "speed play" -- is another way to improve your running speed. Fartleks are similar to intervals because they involve intense bursts of speed, but they are less regimented than intervals and span shorter distances. Runners of all abilities can incorporate fartleks into a regular-paced training run by speeding up to sprint for anywhere from 20 seconds to a minute, advises running coach Greg McMillan, in "The New York Times."
Considerations
When planning a speed routine, you can tailor the program to your running level and fitness goals. If you are training for your first 5K race, for instance, doing one speed workout of 400-m intervals a week may help you meet your goals. If you are an experienced marathoner, however, you may want to do two to three speed training sessions a week, completing longer intervals for each workout. If you are just starting out running, your should get at least a steady month of base training runs under your belt before adding speed workouts to your routine.
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