Speed Training for Runners: How to Run Faster Without Burning Out

Mar 4

Most runners want one thing at some point in their journey…

To run faster.

But smart speed training for runners isn’t about going all out every session. It’s about strategically placing speed workouts inside a larger training cycle, supporting your aerobic base, and managing recovery so you actually improve instead of breaking down.

If you’re an endurance runner training for a 5K, half marathon, or really any distance, this article will dive deeper into how to properly add speed training into your program.

The biggest takeaway that every runner needs to remember, so I’ll say it twice, is that you need to do speed regardless of the distance. We’ve been taught differently for so long. Yes you need to run more when the race distance goes up, but…speed is necessary no matter what. No matter what. I’ll remind you later.

Why Speed Training Matters

Speed work improves more than just top-end pace, or more importantly, the finishing kick. If you think that’s the only reason to do speed for your marathon, please keep reading.

When you incorporate speed training, you improve:

Running economy (think of this as efficiency no matter what you’re doing)
Aerobic capacity
Lactate threshold
Speed endurance
The body’s ability to recruit fast twitch muscle fibers (essentially you’re able to respond to different elements during the race or workout, which is a bigger deal than you think)
Confidence and overall race capability

Even marathoners and dare I say ultrarunners (challenge me if you don’t like that one;) benefit from short bursts of higher intensity running. Speed development helps you shift gears late in races and maintain form when fatigue sets in.

Not Every Run Should Be Fast

This is where most runners go wrong. Speed isn’t just “stuff” that’s faster than easy running pace or paces. When I say speed, I mean sprinting down to anaerobic type work. Not just running paces that feel fast. Sit and think about what this means to you and how you assess this on an everyday run.

It matters wayyyy more than you think.

Now, back to this section and the more general point to make. You need very easy runs and sometimes even recovery runs to not only train for the long-term healthfully, but effectively. Most runners don’t actually peak for their peak (end race goal) goal race at the right time, because their body gets too exhausted or even a feeling of “stale” by the time the big races comes.

Leaving the runner feeling discouraged. Especially if you’re going into a half or full marathon. Make the commitment more worth it by training right.

A smart weekly routine usually includes:

1 speed session per week.
1-2 other workout sessions, but typically just one. Think 1 threshold or VO2 workout, 1 speed session and 1 longer or 1 long run.

*Notice I didn’t reference threshold and VO2 workouts as “speed.” They’re not.

1 longer endurance run (don’t always do a traditional long run, but a longer run most weeks).
Easy pace runs AND recovery runs, where needed.
Strength training or mobility work. If you skip this and you work with me, you probably won’t be for long. Just kidding…maybe.

Most runners need more time at a slower pace than they think. Ever read the 80/20 rule for runners? There’s a book and all, but either way it’s just an idea of how to train. I don’t like the entire philosophy, but I love the intent and the ease of how you can take this “rule” and apply it immediately.

Types of Speed Work

1. Short Intervals (Maximum Speed)

These focus on explosive speed and fast twitch muscle recruitment.

Examples:

50-200 meters on the track. The length depends on the goal. The shorter, the more its top-end speed. Closer to 200 meters, or even up to about 30-40 seconds (depending on how fast you are), is more just general speed.

* I’m not suggesting that everyone can run 200 meters in 30-40 seconds. Don’t worry about the distance as much as the time.

Short sprints with 90 seconds rest, can have a few different types. I’m HUGE on hill sprints of about 8-10 seconds. Also just flat or slight downhill sprints (for leg turnover) for the same amount of time is great too. This is for more top-end speed.
Hill sprints in general are great too. I love doing 150ish meters up a normal hill that’s like 5% grade or so. Don’t overthink it, but these are great for confidence, speed and just getting good training in, in a short period of time.

These are high intensity efforts, but short. Think controlled power, not chaos. Even if you’re running a marathon, these should be done at least once every 2 weeks. The short hill sprints can be done once per week or so, even just 4 of them total, to gain some benefits.

2. Mile Repeats and Longer Intervals

These sit between speed and endurance. I don’t like to consider this stuff “speed,” but for the purposes of making a point I’m keeping this here to explain a couple of things. Especially if you’re running a half or full marathon, these types of intervals are considered speed, relative to how fast you’re going to be racing at. Just keep in mind the differences.

Examples:

Mile repeats at a slightly slower pace than 5K race pace, but faster than half marathon for sure.
800-meter intervals are great example. This might be more like 3-5 minute intervals for a lot of people, regardless of getting to 800 meters or not.
Structured interval workouts on the track, which we referenced above, but the track can be used for all of these to increase the speed at which you’re planning on doing these intervals compared to dirt or most road intervals.

These improve aerobic capacity and reinforce efficient mechanics at faster speeds.

3. Speed Play (Fartlek)

Unstructured bursts of speed within an easy run, or a very well designed workout. I love these honestly. Sometimes they can happen very naturally. This is basically like the previous section though, so keep that in mind.

Alternate:

Short bursts at a hard effort or predetermined amount of time.
Recovery at an easy pace for either an unplanned or planned amount of time. That’s one thing I love about these intervals.

Speed play is great for any ability of runners who want flexibility in their training sessions.

Warm Up Is Non-Negotiable

Never jump into high intensity running cold. Never. Even if you’re pressed for time, just get in a few minutes and then shorten your workout. High schoolers are even advised not to do this.

Keep it simple and include:

Easy running for 5-15 minutes.
Dynamic drills (think A,B,C’s, leg swings and supermans, etc.)
Run strides. I love doing 2-5 of these right before. Think less intense as the sprints we talked about above, and just a few seconds to maybe 20 seconds total.

This prepares different muscle fibers and reduces strain during hard workouts. Your heart typically just isn’t ready for a hard workout when the blood hasn’t been pumping for at least a few minutes prior to getting into the faster portion of the day.

How Much Speed Work Per Week?

I just wanted to make sure this stuff was clear. Don’t overthink it, but make sure you’re planning for this stuff. For most runners:

1 speed workout per week is enough, but true top-end speed can be done every 2 or 3 weeks depending on the end goal race.
Total volume should match your fitness level. Keep this in mind and be realistic.
Speed should complement, not replace, endurance training.

Advanced runners may tolerate more reps or higher training volume, but recovery always matters. Listen to your body, so you can train for the long term in a smart way.

Recovery Drives Improvement

Speed work stresses fast twitch muscle fibers and places higher demands on the nervous system.

To improve speed, you need:

Proper rest between hard sessions, with stretching and body massage in whatever form.
Adequate sleep is the biggest one to address.
Balanced weekly mileage that doesn’t fluctuate in such a way that confuses the body. No 45 mile weeks, then 18, then back to 43. That’s too much of a switch, unless you get sick or need a few days for personal reasons, away from training.
Strength exercises to support joint stability and overall mobility at the joints. Strength actually improves your ability to recover, but most importantly gives you more space to get faster.

Without recovery, high intensity running becomes junk mileage at some point. Overtraining is inevitable. Nobody wants that.

Strength Training Supports Speed

As I just referenced, if you want to improve speed, lift. Lift heavy and eventually lift for speed such as with plyometrics. Focus on compound lifts and both upper and lower body plyometric exercises to build explosive power and maintain durability.

Strength training enhances:

Force production
Running efficiency
Muscle fiber recruitment
Resilience against fatigue

Speed Work Should Feel Purposeful

Not every faster workout is productive. Don’t just throw together a workout that sounds good. It needs to enhance your training, by not taking away from a few days from now.

Ask:

Is this aligned with my race distance? (not I’m a marathoner, so I don’t need speed)
Does this fit my training program?
Am I recovering well?
Am I maintaining proper form?

Speed training should build confidence, not just running hard for the sake of running hard.

Want Help Adding Speed the Right Way?

Most runners either avoid speed work, or overdo it. It isn’t easy to understand or do properly, even if you’ve trained for years. I’ve worked with very seasoned runners, who don’t do speed at all and are expecting to get faster…as they age. People need help and most likely so do you.

Remember in the beginning when I said I’d remind you twice about the biggest takeaway? The biggest takeaway that every runner needs to remember is that you need to do speed regardless of the distance.

If you want to incorporate speed training into your training cycle in a way that improves performance without increasing injury risk, I’d love to help. Get on my calendar and let’s chat for a few. https://calendly.com/coachwilson/intro-coaching-call

Build endurance. Improve speed. Train with intention and remember to have fun!

Train with Jeff.

Jeff Wilson