Speed workouts for runners include interval and track workouts, fartlek runs, tempo runs, progression runs, and hill workouts.

(Feature photo by iStock.com/.shock)

If you’re looking to increase your running speed and capture faster race times, speed workouts are an important component in your training. Running at faster paces during your training weeks builds strength and endurance, but these workouts need to be planned intentionally based on your race distance, goals, and fitness level.

No matter your experience level, you’ll need to establish good base training before incorporating speed workouts. This means you’ve been running consistently for a couple of months, can easily run the workout’s mileage, and feel physically ready for more challenging runs. (It’s also always a good idea to get medical clearance from your doctor before beginning a new training routine.)

A running coach can provide personalized advice on which speed workouts will benefit you the most and help you follow a pace chart to reach your specific race goals. Using a customized or pre-built training plan, developed by a certified running coach and designed for your race distance and experience level, is the next best thing.

Before you set a running goal, read these 8 tips from running coaches.

If you’re an experienced runner writing your own training plan and speed workouts, I recommend first researching what workouts are included in existing training plans. Then, here are a few general guidelines to follow:

• When running short intervals of 200-600 meters, rest for an equal amount of time after each. Your focus should be on speed during these intervals, more than endurance.
• When running long intervals of 800-2,000 meters, rest for about half the amount of time. There should be a greater focus on endurance during long intervals.
• There’s no need to do short intervals for full marathon training.
• Aim to include hill workouts at least every other week, especially if your race is hilly.
• Include your warmup and cool-down distances in the workout’s total mileage.
• Don’t schedule too many speed workouts. Rest is important (more on this later).

---

Types of Speed Workouts for Runners

In this article, I refer to speed workouts as any running workout other than easy runs and long runs. These workouts incorporate intentional speed-based components and include interval and track workouts, fartlek runs, tempo runs, progression runs, and hill workouts.

Let’s dig into the details of the different types of speed workouts for runners, with examples. Use this resource as inspiration for writing your training plan or as a primer on the different types of speed workouts. And be sure to read the final section for guidance on scheduling these speed workouts into your training plan.

• Interval and Track Workouts
• Fartlek Runs
• Tempo Runs
• Progression Runs
• Hill Workouts
• How to Schedule Speed Workouts for Runners

---

What are interval and track workouts?

Interval and track workouts generally mean the same thing, with track workouts taking place on a track. If you don’t have a track nearby, find a relatively flat route for consistency. Intervals can easily be done on a treadmill, too!

In this type of speed workout, you have a segment of running fast for a specific distance or time, followed by a segment of rest for a specific distance or time. These two segments equal one interval, or “set.” You’ll repeat these sets or alternate between different sets for a predetermined number of times to complete the workout.

Let’s talk through an example workout:
Warm up running at an easy pace for 1 mile; 4 x 800 meters on the track with 2 minutes of jogging rest after each; cool down running at an easy pace for 1 mile

Here’s what the 4 x 800 part of this workout looks like:
Run 800 meters fast, jog for 2 minutes; run 800 meters fast, jog for 2 minutes; run 800 meters fast, jog for 2 minutes; run 800 meters fast, jog for 2 minutes

Your “fast” could be your 10K or 5K pace, or based on perceived effort, such as a 7 on a scale of 10. This is a factor you’ll want to determine in advance. Whether you stop, walk, or jog during your rest periods depends on your workout objective.

When planning your interval workouts, keep in mind that 400 meters is equivalent to a quarter mile (.25). On a track, 400 meters is one lap.

Here are a few more examples of interval workouts:

Interval by Distance: Warm up running at an easy pace for 1 mile; 8 x 400 meters with 2 minutes rest after each; cool down running at an easy pace for 1 mile

Interval Pyramid by Distance: Warm up running at an easy pace for 1 mile; 400 – 800 – 1200 – 800 – 400 with 2 minutes rest between each; cool down running at an easy pace for 1 mile

Interval Ladder by Distance: Warm up running at an easy pace for 1 mile; 400 – 800 – 1200 – 1600 with 3 minutes rest between each; cool down running at an easy pace for 1 mile

Interval by Time: Warm up running at an easy pace for 10 minutes; 8 x 2 minutes with 2 minutes rest after each; cool down running at an easy pace for 10 minutes.

Interval Pyramid by Time: Warm up running at an easy pace for 10 minutes; 2:00 – 3:00 – 4:00 – 3:00 – 2:00 with 2 minutes rest after each; cool down running at an easy pace for 10 minutes.

Interval Ladder by Time: Warm up running at an easy pace for 10 minutes; 1:00 – 2:00 – 3:00 – 4:00 – 5:00 with 2 minutes rest after each; cool down running at an easy pace for 10 minutes.

Feeling unsure of how to incorporate speed workouts into your training?
Read these reasons why you might want to hire a running coach.

Back to Types of Speed Workouts

---

What’s a fartlek run?

Fartlek translates to “speed play” in Swedish, and these workouts can be a lot of fun. They’re best done outside, not on a track. You’ll use various landmarks to decide where to start running fast and where to transition to a slower run, jog, or walk.

Street signs and street lamps are great landmarks depending on your route. I live in a neighborhood that has streets of equal length that run parallel to one another with shorter street segments that attach them. As a fartlek workout, I’ve run the longer lengths faster and jogged the shorter lengths.

Predetermine what pace you plan to keep for the speed portions of your workout — for example, 5K pace, 10K pace, half marathon pace, or a perceived effort of 6-7 or 7-8 on a scale of 10. After your warmup, start your speed play! This workout can last a predetermined number of minutes or sets before moving into your cooldown.

Back to Types of Speed Workouts

---

What’s a tempo run?

A tempo run focuses on a specific pace for a set amount of time during your total workout time. It’s meant to get your body into the rhythm of running at a faster pace for a longer duration — think challenging yet sustainable. These segments of faster running are generally 10-20 minutes but can be as long as 40 minutes.

A note on your tempo pace: If you’re following a pace chart throughout your training, you should be running at a tempo pace that correlates to where you’re currently at. You’ll reach your goal race pace in your final weeks of training.

Here are a few examples of tempo workouts:

5-Mile Tempo Run: Run easy for 2 miles, half marathon pace for 2 miles, easy for 1 mile

60-Minute Tempo Run: Run easy for 15 minutes, 10K pace for 15 minutes, easy for 5 minutes, 10K pace for 15 minutes, easy for 10 minutes

10-Mile Long Run Tempo: Run easy for 4 miles, 4 miles at half marathon pace, easy for 2 miles.

Back to Types of Speed Workouts

---

What’s a progression run?

Progression runs are one of my favorite workouts. Similar to tempo runs, these workouts are not as taxing as intervals but still incorporate speed.

The objective is to run at a faster pace for each mile. To do so, you’ll need to take an intentional approach to start easy and build speed throughout the full distance of your run.

Progression runs are a great way to learn how to intuitively feel and maintain your pace. You can predetermine the paces or pace ranges you want to hit for each mile. There are a variety of ways to structure a progression run, but the aim should be to finish at a pace that’s fast and challenging.

Here are three examples of a 4-mile progression run:

Example 1: Run 1 mile at an easy pace, 2 miles at half marathon pace, 1 mile at 10K pace

Example 2: Run 1 mile at an easy pace, 1 mile at half marathon pace, 1 mile at 10K pace, 1 mile at 5K pace

Example 3: Run 1 mile at 10:00 pace, 1 mile at 9:30 pace, 1 mile at 9:00 pace, 1 mile at 8:30 pace

Be sure to cool down for a few minutes after the workout.

Back to Types of Speed Workouts

---

What are hill workouts?

Hill running workouts are especially important if the race you’re training for is hilly. But even if your race is flat, the benefits of running hills include improving your endurance, strengthening your leg muscles, and developing power.

Find a hill that’s safe to run. It doesn’t need to be a long one. After you’ve run an easy warmup, run fast up the hill and then jog or walk back down. Repeat running up and jogging or walking down for a predetermined number of sets or minutes.

If you have a running route with rolling hills, you can take the same approach — running faster uphill and using less effort on the downhill. A hill workout can also be simulated on a treadmill by increasing and decreasing the incline setting.

Tips from running coaches on how to increase your running endurance.

Back to Types of Speed Workouts

---

How to Schedule Speed Workouts for Runners

While these speed workouts for runners offer fun ways to mix up your training, they should be intentionally scheduled. Consider incorporating one interval or hill workout and one tempo or progression run into a training week. For example, schedule an interval workout on Tuesday and a progression run on Friday. Along with one long run and one or two easy runs, you have a full training week.

Unless you’re an experienced or elite runner who’s used to heavy training weeks, this is plenty! Your body needs rest to recover; otherwise, your workouts will only wear you down, not build you up.

Finally, while variety keeps training interesting, you may want to choose three or four speed workouts to repeat throughout your training. If your training plan is 12 weeks long and you rotate between three interval workouts, for example, you’ll do each workout three times before your taper weeks. This is a great way to measure your improvement over time.

Looking for more advice on writing a training plan for your next race?
Read these 9 guidelines.

Back to Types of Speed Workouts

(Feature image: Photo by iStock/.shock)

---

Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

---

FOR MORE TRAINING TIPS:

Cross-Training Workouts Running Coaches Recommend

Training Tips for Your First Marathon

How to Improve Your Running Form

---