Speed workouts, otherwise known as interval training, aren't just for competitive athletes. Even those who simply run to maintain fitness can benefit from varying the speed and intensity during their workouts. Speed workouts challenge heavier muscles not usually used during slower-paced running, which results in increased stamina and strength that can help runners tackle hills with more ease, as well as provide lasting endurance to complete the last segment of a run.
Function
Speed training workouts help runners move faster with less effort. They also teach runners how to psychologically endure uncomfortable situations, such as hills and uneven terrain. They do this by training the body's physiological systems to adapt under stress, to get the heart to work harder and longer, enable the legs to move quicker and train the lungs to process more oxygen. If you are training for a race, speed workouts can also help you determine the correct pace for your current ability level on race day.
Types
Generally, there are five types of speed training workouts. Tempo running, which is done by maintaining the same pace for a set time within a comfortable range of exertion. Interval running, which is faster than tempo running, produces slightly more exertion and is followed up with light jogging for recovery. High-speed repetitions are another fast-paced speed workout with structured, timed exercises that help improve stride rate, posture and technique. Runners can also perform fartlek running maneuvers, which are unstructured, high-intensity sets of varying times and distances followed by a cool-down session. The Billat's Four by Five workout is accomplished by performing four, five-minute runs at a pace faster than tempo but not as fast as interval. Created by record-setting runner and exercise physiologist Veronique Billat, this type of speed training delivers the maximum amount of oxygen to your muscles, which helps increase speed.
Considerations
Runners choose their speed training workouts by determining their goals, be it a 5K, marathon or just getting into shape. The intensity, duration and frequency of speed workouts depends on individual fitness levels. Marti Liquori, the third high schooler to break the four-minute mile, in 1967, says training the mind to tolerate the hardest conditions during a run is as important as training the body.
Expert Insight
Marathoner Tim Noakes, author of the running book "Lore of Running," says successful runners train for distance first, then speed. Noakes says that usually, those who run regularly for at least a year will find that their run times have plateaued. This is where speed training can help,by improving overall run times. Before attempting speed training, runners should be running at least 20 miles a week, and no more than 15 percent to 20 percent of those miles should be fast-paced running.
Warning
Runners who want to improve their speed are advised to practice speed workouts only after fully recuperating from a heavy training session. Speed work should only be attempted after a thorough warm up, and any additional training after the speed workout session should be light to avoid injury. Beginning runners should build an endurance base of running for at least several weeks before attempting speed training.
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