If you want to improve your running pace or simply become a faster runner, there are a variety of speed workouts that can help you meet your goals. Running sprints, tempo runs or fast-paced intervals during workouts can help your body adjust to running faster when fatigued, preparing you for race day.
Intervals
Interval training incorporates measured bursts of faster running alternated with active rest periods of jogging or walking. The Runner's Resource advises making your rest periods twice as long as your fast-paced interval times. Depending on your fitness levels and goals, you may want to run intervals at distances of 200 meters, 400 meters, 800 meters or in miles. The number of repeats you do should depend on your current running level and your goals. If you are training for a marathon, for instance, you may want to do five, 1-mile repeats; whereas if you are training for a 5K race, you may want to do 200- or 400-meter intervals. The Runner's Resource offers the following general pace guidelines: 1-mile intervals should be around 10K race pace, 800-meter intervals at 5K race pace, 400-meter intervals between 5K and mile race pace and 300- and 200-meter intervals should be faster than mile race pace.
Tempo Runs
Tempo runs help improve your speed and endurance by challenging your body to run at close to race pace for an extended period. Cool Running recommends running tempo runs at around 80 percent to 85 percent of your maximum heart rate, or close to 10K pace. For a tempo run, jog at an easy, relaxed pace for about 10 minutes and then increase your speed for anywhere from 3 to 10 miles, depending on what distance race you are training for. After your fast-paced run, cool down with a relaxed jog for 10 minutes. Tempo runs help improve your body's oxygen efficiency while running at faster paces, and mentally prepare you for running faster in races.
Fartleks
Fartleks -- Swedish for "speed play" -- also help improve your running speed. Fartleks are bursts of sprinting incorporated into your regular, easy-paced runs. Fartleks can be run for a variety of distances and with a wide range of repeats, depending on your training goals and condition. Running coach Greg McMillan recommends beginning marathoners run fartleks for 20- to 30-second bursts during regular runs to increase their speed. When running fartleks, you can pick landmarks such as poles or buildings to sprint to, helping you stay focused.
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