Run workouts to make you faster

These are three workouts that should be incorporated into every runner’s training plan on a routine basis in order to improve speed and sport specific strength. They can be adapted for the length of the race you are training for, with marathoners using longer, lower intensity intervals and 5K runners spending more time at higher speeds.

Hill Strength
This workout uses hills to build strength in the quads, shins, and hips so that it becomes easier to power through your next race. It is based on a hard/easy principle where you push yourself hard uphill and then have a short rest before you repeat. There are no rests between sets unless it is specified. You should find a gradual hill that takes about 60 seconds to run up at a relatively good speed. Grass or other soft surfaces is preferable so there is less pounding on the lower joints. Concentrate on your form and make sure you are using your arms and driving your knees upwards. The downhill running at the end helps to strengthen the legs for the tiring eccentric contractions that are encountered during races and aids in increasing leg turnover. The downhill runs should be done carefully to avoid injury and the speed should be controlled.

10 minute warm up at an easy pace
30 sec uphill hard, jog to bottom
45 sec uphill hard, jog to bottom
60 sec uphill hard, jog to bottom
60 sec rest, stretch legs
60 sec uphill hard, jog to bottom
45 sec uphill hard, jog to bottom
30 sec uphill hard, jog to bottom
60 sec rest, stretch legs
45 sec uphill hard, jog to bottom
30 sec uphill hard, jog to bottom
15 sec uphill hard, jog to top of hill
60 sec rest, stretch legs
30 sec downhill moderate, jog to top of hill
30 sec downhill moderate
5 min cool down

Fartlek (Tempo) Medium Run
Fartlek is Swedish for “speed play” and distance runners are very accustomed to these workouts. They involve running for a certain distance but there are different sets of faster surges that are included. Fartlek or tempo runs should be included in all running programs because they allow you to develop your fast twitch muscles while also improving your ability to hold a faster pace even after you are tired. They can be very structured so that you surge every two minutes or you can have a loose structure where you challenge yourself to sprint to the next telephone pole. The workout below uses three different intensities that are varied for a certain length of time. The total workout can be adapted to your particular distance and your current conditioning. For example, a 5K runner earlier in their season may perform a tempo run of about 3 miles while later in the season they could work up to 4 or 5 miles. Marathoners could work up to a tempo run of about 8 miles as their season progresses. The following workout would be ideal for a 5K runner who is still relatively early in their training season. The workout can be performed using either distance or time, whichever is easier for the runner.

0.5 mi at level 5 intensity (or 3 min)
0.5 mi at level 7 intensity (or 2.5 min)
0.25 mi at level 5 intensity (or 1.5 min)
0.25 mi at level 9 intensity (or 1 min)
0.5 mi at level 5 intensity (or 2.5 min)
0.25 mi at level 7 intensity (or 1.5 min)
0.25 mi at level 5 intensity (or 1.5 min)
0.25 mi at level 9 intensity (or 1 min)
0.25 mi at level 5 intensity (or 1.5 min)
5 minute slow cool down and stretch

Speed Workout
Track workouts are another important tool that elite runners use throughout their training. These speed workouts are done on a track which makes knowing distances very easy and progress can be clearly tracked. The following workout uses a number of short but fast intervals that promote faster leg turnover and raises your VO2 max, which improves endurance. The faster sprints should each gradually build up to about 95% of your top speed to avoid injury associated with sudden accelerations. This workout should be done later in the season to avoid injury and to increase speed after a solid endurance base has been built.

1 mi warm up, level 5
400 m buildup to level 9
400 m recovery jog, level 5
400 m buildup to level 9
400 m recovery jog, level 5
400 m even, level 9
60 sec rest
300 m buildup to level 9
400 m recovery jog, level 5
300 m even, level 9
400 m recovery jog, level 5
200 m buildup to level 9
400 m recovery jog, level 5
200 m even, level 9
60 sec rest
100 m even, level 9
20 sec rest
100 m even, level 9
20 sec rest
50 m even, level 9
5 min cool down