Speed Training For Runners: Your Guide to Getting Faster, Stronger, and More Powerful

If you’re currently feeling like you’re stuck in your training, running at the same pace every week, wishing you could take your speed to the next level, then this guide is for you. I’ve been there, and that’s where speed training comes in. Whether you’re preparing for a race or just want to feel more powerful on your daily runs, speed training, often called speedwork is just what your running routine needs.

Let’s break it down and show you how it can transform your running – oh and consider getting a good pair of speed training / tempo running shoes before you get deep into quest to run faster.

What is Speed Training?

At its core, speed training means running at a faster-than-normal pace. If you’re used to comfortable, conversational runs, this pushes you well beyond that!

Think of speed work as structured bursts of effort that challenge your limits. Instead of cruising along, you’ll be working at intensities designed to boost your endurance, power, and speed. Following a well structured training plan is an easy way to integrate a weekly speed work session into your routine.

But what exactly does this look like? These are the four most popular types of speedwork:

1. Interval Training: Short bursts, big gains

Interval training is where you sprint for a set distance—typically 100 to 800 meters—then recover by walking or jogging. Once you’re ready, you repeat the process.

Example:

• Sprint 400 meters (one lap around a track), then jog or walk for a minute to recover.
• Repeat this 4-8 times.

Intervals are intense but highly effective. You’ll be amazed at how quickly your stamina and speed improve with just a few of these sessions! Consistency is key.

👉 Pro Tip: Bring a stopwatch or use a GPS watch to time your intervals and track progress. Using a Garmin, for example, you can setup your intervals before hand and then the watch alerts you letting you know it’s either ‘time to rum’, or ‘time to recover’. I personally use the Garmin Forerunner 965.

2. Fartlek Training: The fun way to get faster

Developed in Sweden (Fartlek means “speed play”), this method involves mixing in random bursts of speed during your run. One minute you’re running at your normal pace, and the next, you’re sprinting to the next tree, bench, or street corner. Learn more about fartlek training, and some drills you can do.

Why it works:
It’s spontaneous, fun, and mimics the varied paces you might experience in a race. This makes it perfect for trail runners tackling different terrains and elevations.

3. Tempo Runs: Finding your sweet spot between speed and endurance

Tempo runs, or anaerobic threshold runs, push you to maintain a pace that feels tough but sustainable. The goal? Hold a speed just below your maximum effort for 20 minutes or more.

If you’re tracking heart rate, aim for around 80-90% of your maximum. It’s hard work, but it builds endurance like nothing else!

4. Negative Splits: Finish stronger than you started

In a negative split run, you gradually increase your pace, so each mile (or kilometer) is faster than the last. It’s a great strategy for long-distance races, where finishing strong makes all the difference.

Example: If running a 10k, start slower and gradually pick up speed so that your last kilometers are the fastest.

Why speed training works and the 4 key benefits

1. Builds Muscle (Fast-Twitch Fibers)
   Speedwork helps activate fast-twitch muscle fibers, crucial for short bursts of power and speed. As we age, we lose these fibers, but speed training helps slow that process down—or even reverses it.
2. Increases Power in Your Stride
   The stronger your legs, the farther each stride will take you. Exercises like jump squats and lunges can improve your stride length and efficiency, making every step count.
3. Improves Fat Burning
   After a high-intensity speed session, your body switches from burning carbs to burning fat during recovery. This not only improves performance but helps in fat loss too!
4. Reduces Injury Risk
   By putting your muscles through a wider range of motion, speed training improves flexibility and strength, balancing out muscle groups and helping prevent injuries.

Where to do speed training

Speedwork can be done on an outdoor track, flat road, or even on a treadmill if you prefer indoor training or the weather is awful outside right now. The treadmill, in particular, is great for intervals because you can easily set the speed and let the machine handle the pacing for you.

Need a pair of running shoes for fast runs? Check out my ‘Best Tempo Running Shoes For Speed Training‘ roundup.

Ready for your first speed session? Let’s go!

If you’re just starting out with speed training, here’s a simple outdoor interval session to try:

1. 5 x 1min 30sec
2. 5 x 1min 30sec
3. 30sec recovery between intervals

I prefer time based intervals like my example above, but you can also do them as distance based. Mark a 400m stretch on your regular running route using your GPS watch, or if you’re at a track, one lap equals 400m. Warm up, then jump into the intervals—start slow, but push yourself for those high-effort bursts.

1. 5 x 400m at 70-85% effort
2. 5 x 400m at 85-100% effort
3. 1-minute recovery between intervals

How to track your maximum heart rate

Not sure how to gauge your maximum effort?

My prefered method for calculating maximum heart rate (Max HR): Use a running watch with built-in heart rate monitor, such as a Garmin Forerunner, this automatically adjusts Max HR for you – the watch will also adjust your Max HR throughout your running journey, all automatically.

The old school way: You can also calculate your maximum heart rate (Max HR) with a simple hill test (recommended to do with a partner for safety).

Quick Steps:

1. Warm up for 15 minutes.
2. Run up a hill, increasing your pace as hard as you can sustain for 2-3 minutes.
3. Record your highest heart rate and add 10 beats—this is your estimated HR max.

Don’t forget to recover!

The art of running recovery is just as critical as the workout itself! Speed training puts extra stress on your muscles, so be sure to include rest days, stretch properly, and use tools like foam rollers to relieve tightness. And don’t forget to fuel up after your workout—try one of our favorite protein shakes for post-run recovery.

Share your thoughts!

➡ What speed training workouts have worked best for you? Drop me a comment below – I’d love to hear your experiences! If you’re new to speedwork, what’s one session you’re excited to try?

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