How to Run Faster

October 18, 2012

The secret to becoming a faster runner is to start running faster. Ok, ok. I know you’re probably saying to yourself, “If I could run faster, don’t you think I would???” While this answer may seem a little silly and simplistic, incorporating one day of speed work per week into your training schedule can pay huge dividends for your performance. Whether you’re a seasoned runner looking to set a personal best on race day or a new runner just trying to keep up with your faster friend on neighborhood jogs, speed work will help you become a faster and more efficient runner.

Why does speed work make us faster? According to the experts at Runner’s World, speed work helps teach our muscles to tolerate the build-up of lactic acid. The higher the intensity of our workout, the more quickly our body can remove lactic acid and other byproducts from our muscles (increasing what is called our lactate turn point). When you have a higher lactate turn-point, you can continue at a higher intensity of effort for a longer period of time before reaching a state of fatigue. Because speed work also has a higher cardiovascular training level, your endurance capabilities are also likely to improve.

Tips for How to Run Faster on runladylike.com

So what kinds of speed work sessions should you do? Here are a few of my favorites:

  • Intervals: Intervals are by far my favorite speed workout because they offer a lot of variety and flexibility based on your running goals and how you’re feeling. I prefer to do these on a treadmill or at the track. Intervals should be run at 85 to 95 percent of your maximum heart rate – so you’re pretty much giving it everything you’ve got. You can do longer intervals – anywhere from 800 meters to 1 or 2 miles at your 5K race pace – or shorter intervals – like 200 or 400-meter repeats slightly faster than your 5K pace. Recovery time is key between intervals. For your longer intervals, your recovery time should be equal to or slightly shorter than your interval time (i.e. if you run your 1-mile repeats in 8 minutes, you might recover for 4 to 8 minutes.) For shorter intervals, you should recover longer (i.e. if you run your 400-meter interval in 1 minute and 15 seconds, you might recover for 2 to 3 minutes). Recovery should be slow and allow your heart rate to return to normal. I love to do 5 3-minute intervals in the middle portion of a 5-mile run. I also love turning up the speed with 6 to 10 400-meter repeats. In the week leading up to a race, I also like doing 3 1-mile repeats at 5K pace with a 5-minute recovery in between each.
  • Yasso 800s: Yasso 800s are a popular speed workout for runners training for marathons and one of the speed workouts I do often during the training season. This workout was created by Runner’s World’s Chief Running Officer Bart Yasso (@BartYasso) and is supposed to provide a good indicator of the time you could expect to run in a marathon. The idea behind the workout is to run 800-meter repeats at your goal marathon time, followed by a 3-minute recovery jog in between each. At the beginning of the season, you might start with 5 to 6 Yasso 800s and slowly add one each week until you reach 10 repeats. For example, if your goal marathon time is 3:48, you would run your 800-meter intervals in 3 minutes and 48 seconds or faster. Jog slowly between each repeat for about 400 meters.
Bart Yasso, Chief Running Officer, Runner’s World
Photo source: Bart’s Facebook Page
  • Tempo Runs: Tempo runs are workouts in which you run the middle portion of your run 30 to 45 seconds slower than your 5K pace (or around your 10K pace). It should be difficult to talk. You may also choose to do your tempo work at either half or full marathon pace depending on your training goals for the week. For instance, you would start with a slow warm-up of 1 to 2 miles of easy running, followed by 30-45 minutes of continuous running at tempo pace and concluding with a slow easy cool down of 1 to 2 miles.  The point is to be able to sustain a hard pace for the entire duration of your tempo time without slowing down.
  •  Fartleks: The word Fartlek is a Swedish term that means speed play. It has everything to do with running fast and nothing to do with farting *wink.* Although Fartleks are similar to intervals in the fact that you alternate surges of high intensity with periods of easy running, they’re different because they’re more free-flowing and organic. Rather than a perfect measurement of 400 meters around a track, you might incorporate 5 to 8 fartleks into your mid-week run by sprinting between lamp posts, stop lights or every fifth mailbox. This is an especially fun workout when running with a group. You can run single file with 8 to 10 people. The person in the back of the line sprints to the front. Once at the front, the person who is now last sprints to the front and so on. While you are sprinting to the front, the rest of the group is jogging very slowly. This is fun to incorporate into the middle of a long run as well. If you are just starting out with speed work, this is a great workout to try.

5 Rules to Follow Before Starting Speed Work

  1. Before attempting to incorporate speed work into your training schedule, make sure you’ve built a solid running base where you’ve been running at least 3 days a week for several months.
  2. Speed work can increase your chance of sustaining a running injury if you’re not properly warmed up or if you try too much too fast. Run a slow warm-up mile followed by some easy running drills and dynamic stretching (e.g. skips, high knees, grapevines, butt kicks, etc.) to help ensure your muscles are properly prepared for your speed session. You can find a good warm-up routine for speed work here. Three to 6 short, fast strides of 75 to 100 meters on soft terrain are also helpful to do after your warm-up mile before you get into your speed session. If you aren’t currently doing speed work, be sure to build slowly. The last thing you want to do is too many repeats at too fast a pace that leads to injury. Don’t try to tackle 10 Yasso 800s during your first speed session or at the beginning of a training season. Instead, consider doing 5-8 30-second sprints with a 30-second slow jog or walk in between each rep. As the weeks progress, you can add more reps and more time to your intervals … from 30 seconds to 1-minute sprints, from 1-minute to 2-minute sprints and so on.
  3. Don’t schedule your speed workouts the day after a long run or hard workout. You want your body to be fresh and recovered for this harder effort. You should always alternate easy days with hard days in your training.
  4. If you are sore or feeling any little aches or pains, avoid speed work until that goes away. Pain in your IT band? A slight twinge in your knee? A case of plantar fasciitis coming on? If so, avoid speed work until you’re at 100 percent. You don’t want to turn a minor pain into a major injury.
  5. Knowing how fast you should run your speed work is key to being successful and enhancing your overall performance. Be sure to read this article about how to determine the proper paces for your speed work.

Is speed work part of your weekly running schedule? If so, what’s your favorite speed workout? If not, what’s holding you back from incorporating speed work into your training regimen?

Comments

Paulette

Great post! I started working on the track with a group recently and I’m really liking it.

rUnladylike

That is great! Let me know how it goes and if you find any great speed workouts to share 🙂

Jenelle @mummylovestorun

Awesome post on Speed work. I love it! I included a tempo run and intervals in my training to get my fitness back quickly after baby.

Intervals are probably my favourite. Such a good use of time if you only have a short time to run.

Dave N.

It’s as though you’re reading my mind. I was planning my post-MCM strategy yesterday, and decided I needed more speedwork in my plan. Thanks!

rUnladylike

You bet! Speed work will help take your training to the next level once you’ve tackled your first marathon next weekend. Can’t believe we’re nearly one week out!!!

ernise

Thanks for this post! I’ve done a few half-marathons and I never did the speed training in the workout plan. I’ve decided to do them this go around to see if they would help w/ time. I did intervals earlier this week and a tempo run this morning. However, after reading your description of tempo run I should have challenged my self more after the warm-up portion. Now I know better.

rUnladylike

Hi Ernise! I think you will really see a difference after a complete half-marathon training cycle that includes speed work. One day of intervals and one day of a tempo run is a great approach, along with a mid-week easy run (lower speed, higher mileage) and your weekend long run. Please keep me posted on how it goes. Perfecting the tempo run is definitely a trial and error process. It is one of those runs that “hurts so good.” You can’t wait until it is over and you sort of hate every second while you’re doing it, but then you feel on top of the world when you conquer it. Running a 5K is also a good substitute for a tempo run. I typically do mine on the treadmill to help me maintain the fast pace so I’m not as likely to start slowing up. Good luck with your workouts and your training!

Renee J. Ross

I don’t technically do “formal” speed work. But when I am on runs I work on increasing my speed each mile until I reach my goal pace. Maybe one day I will get more formal about it.

JenJ

Agree 100%! I just shaved off 6 1/2 minutes of my HM PB and I do blame most of that on my running club speed sessions. Intervals work. I hate doing them, but I LOVE having done ’em. 😉

rUnladylike

Awesome job Jen!!! Congrats on your PR. You’re a great example of the impact speed work can have on our running 🙂

Adrienne @ Happy Ramblings

Thanks for this post, I am a new runner, and when I read other runner blogs that talk about speed work, I never know what they are talking about. I will save this post for later for when I start training for a half-marathon.

rUnladylike

I’m so glad you found this helpful, Adrienne. Even as a more seasoned runner, I’m always learning new things about speed work … different kinds of workouts, strategies, etc. Good luck with training for your first half. I hope you’ll keep me posted on your progress, and always feel free to reach out if you have any questions or need advice 🙂

Kate

Fantastic info Jes! I love speedwork sessions, and during training I did two a week. Because I got a bit stuffed up with injury, I ended up doing them on the elliptical, but it helped a lot. I still intend to do at least one day a week – this time on the treadmill.

Jennifer (@RunLovelyOne)

Great post! I used to do more tempos but eventually got to loving speed intervals. I should mix it up more often. I do them on the tread too, more control. I wish I had known more at the beginning when I ran, but that’s how it goes. I’m surprised how long it took for me to get under 10 minute pace though, but I’m there! This is something newbies should read right off.

rUnladylike

Great job on your tempos. As runners, we never stop learning. I learn something new almost every month. You are doing great! I’m glad you found this post helpful!!!

Kat

Great advise friend!

Jen C

Just found this post, and it’s exactly what I was looking for! Thanks for the great info, examples, and different methods to try out. I’ll report back after I give them a go! 🙂

rUnladylike

So glad it was helpful! Good luck!