If you want to run faster, choose from a variety of speed workouts to reach your goals. Each workout can be modified for your individual fitness level and your race distance. If you are a sprinter, you will want to train with short, high-intensity speed workouts. Distance runners should train with longer runs that include longer bursts of speed.
Intervals
Intervals are a popular form of speed training that involves measured bursts of fast-paced running alternating with active recovery. The Runner's Resource offers guidelines for your interval speed: 1-mile intervals should be around your 10K race pace, 800-meter intervals should be at 5K race pace, 400-meter intervals should be between 5K and mile race pace and 300- and 200-meter intervals should be faster than mile race pace. The number of intervals you run will depend on your fitness level and the length of your race. Most runners complete four to 10 intervals.
Fartleks
Fartlek -- Swedish for "speed play" -- is a form of speed training that involves short bursts of speed throughout a regular-paced run. The distance and time for your sprints does not have to be as measured as an interval workout. Running coach Greg McMillan recommended doing 30-second sprints during a relaxed run in the New York Times article "Adding Speed Workouts to Marathon Training." Runners of all levels can benefit from fartleks, he said. You can use a watch to measure your fartleks or set your sights on objects in the distance, such as deciding to run to a pole or building during your sprints. Fartleks train the body to run fast even when fatigued.
Tempo Runs
Tempo runs also train the body to run faster during times of stress. Tempo runs consist of a continued effort of running at a faster than normal pace for your whole run. Your pace will depend on the length of your run and your race distance. Cool Running advises running your tempo run at around 80 to 85 percent of your maximum heart rate, which is usually around 10K race pace.
Benefits
Speed workouts accustom your body and mind to enduring fatigue and stress while running, which will help you perform under similar conditions on race day. Running at an increased pace also strengthens your fast-twitch muscles, which will help you become a faster runner overall. Tempo runs help your body become accustomed to running close to its upper limit, which increases that upper limit, allowing you to run faster over time. Tempo runs also boost your oxygen efficiency while running, improving your lung capacity, which helps you maintain higher speeds during hard workouts and races.
Warning
Build up a base of regular running before incorporating speed workouts into your routine to lessen your chances of injury and burnout. The Runner's Resource recommends running 20 miles a week for at least a month before beginning speed workouts. If you feel any sharp or persistent pains while running, stop immediately and consult your doctor, coach or physical trainer. You should also see your doctor for approval before beginning any new exercise program.
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