We all need speed! If you don’t think speedwork is for you, maybe it is time to reconsider. 

To run ANY pace for a given distance, this goal is best achieved by optimally balancing intensity and volume in our training. Our goal, regardless of target pace, should be to run a consistent pace for a given distance (fatigue and slowing in the last quarter of a race is not fun whatever your goal is). To do this you should develop both sides of that pace target: Endurance Side Development (most of your running) and Speed Side Development (some of your running).

Only running Endurance Side paces (slower than target) will make you flat, lose responsiveness in the muscles and you’ll develop poor running biomechanics!

If you do just one thing, add some hill sprints during the week. These will develop general speed and provide a multifaceted base. Start out with a low number (4-5) and progress upwards each week until 8-10 is reached. Short hill sprints are one of the best ways to develop run-specific form, strength and to stay injury free.

On top of that, come and join local track sessions. They are friendly meet-ups and the gazelles never get more than 400m in front! These sessions will improve your bio-mechanical efficiency, increase the amount of muscle fibers available to do the work, increase strength and power; but above all, make your target (slower) running pace feel as relaxed as possible. Who doesn’t want that?

Below I have collected some track classics that have stood the test of time. Why not give them a try.

Distance Based Sessions

These are prescribed in their original format but feel free to use your imagination and shorten the distance as appropriate to your level.

Brendan Foster 50s – Run four laps of the track, alternately sprinting 50m and jogging 50m. Jog for 5 minutes and then do it again. Record the time for each 1600m… the second should not be slower than the first (so don’t go out too hard).

Sebastian Coe’s acceleration runs – Run 200m at your average 1500m pace, then 220m; 240m; 260m; 280m; and 300m, getting faster each time so that you finish with 300m at your 800m pace or faster all with a walk-back recovery. Then repeat the set (2 to 3 times total). You will need to work out your target times with a running calculator before the session or just go on feel.

Bondarenko sessions – This one is from Olga Bondarenko whose standard format was 3 sets back to back, 3 mins recovery, 2 sets back to back, 3 mins recovery, 1 set, where steady pace was Marathon race pace. Run 400m at your 5K pace and keep running steadily for 400m; then run 300m at your 1500m speed with 300m steady; then 200m at 800m pace, 200m steady; sprint 100m, 100m steady; and then straight into the fast 400m and repeat the whole thing. Record your time for the total 4000m, as well as the individual sections. Have 3 minutes of recovery and then do another 4000m (each run-through is 2km).

With all such sessions, be realistic about where your current fitness is and whether you can benefit from such tough sessions. A tip is to not get too hung up on the precise pacing, alternating between Hard and Easy is a great way to start with these types of sessions.

Time-Based Sessions

I like time-based sessions, they are de facto tailored to a broad range of running levels and you can take them to the trails to practice running at higher paces on more technical terrain. They are also easily done on the treadmill when conditions outside are not optimal. Here are some of my favorites:

Mona Fartlek (Steve Moneghetti) – Continuous fartlek as 2 x 90 seconds hard with a 90-second float; 4 x 60 seconds hard with a 60-second float; 4 x 30 seconds hard with a 30-second float; 4 x 15 seconds hard with a 15-second float. Start at 5K pace/effort for the 90-second reps and try to up the intensity a bit as the reps get shorter. The real trick with this workout is not to back off too much on the “recovery” floats. I tell my athletes to keep it on the quicker end of their normal aerobic training pace. This is great as you engage several different gears, keep your heart rate up, and learn to recover at a quicker pace/effort. The Mona Fartlek can also serve as a good 20-minute benchmark session every 4-6 weeks by simply comparing your total distance and overall average pace (and heart rate or run power if you’re into those sorts of things) from one attempt to the next. This is one that I also take to the treadmill with a slight adaption – standing rest on the sides during the floats.

1,2,3,4,5 Running Workout – What makes this one great is that it has speedwork mixed in with endurance. You can even turn it into a ladder. It’s simple yet challenging. Start with a 1-minute interval at a 5k to 10k pace. Recovery is 2 minutes at a slow jog. Unlike the Mona workout where recovery matched the interval, in this workout, you’ll do a 2-minute recovery interval after each repetition. Next up is a 2-minute interval (again at 5k to 10k pace) and recovery. Next up is 3 minutes at tempo pace and recovery. Your 4-minute interval will be at the goal race pace, tempo pace is okay too. Shoot for the same for your 5-minute set. You can ladder it down, repeat it, or just do one set. It is your call, it’s a great, doable workout with lactic threshold and recovery benefits.

One-Minute Interval Running Workout – This is a simple workout that will test your speed and endurance – just run hard for one minute, then recover for one minute, and repeat. The one-minute interval should be in the 5k-10k pace range. Your recovery is a 1-minute slow jog. The key to this workout is to stay even in your timing/pace – meaning don’t blow out the first few and have nothing left for the end. It is better to start at a slightly slower pace and kick it into a higher gear towards the end. Your goal should be 12 repeats. If you can, work up to 16-18 of these—the ideal duration for longer events.

A wise coach once said, “If you feel like you are working hard,  then you are”.  Don’t get hung up on precise pacing targets and I promise you that crushing yourself every session is not an optimal training stimulus.

NB – Warm up before a hard workout with 15-20 minutes of easy running followed by a set of drills and 4-6 x 20-second strides (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40-60 seconds and then repeat 3-5 more times). Cool down after the workout with 5-15 minutes of easy running.

Speed First

With the extreme risk of confirmation bias, I recently read The Endurance of Speed (2023) by Jason R Karp. He makes a similar, albeit 80-page argument of why speed comes first.

The skill of running fast for a short period of time is harder and less trainable than the skill of running slow, so it needs to be purposefully practiced. The simple equation of stride length x stride rate is harder to optimize for speed than one may think. Nevertheless, as the outcome improves this movement skill acquisition positively translates into slower (normal) race paces.

He makes a good, research-backed case for reverse periodization where you do (slower) race-pace-specific work as the race approaches. He argues that speed first for longer distance races gives the following benefits:

• A larger speed reserve

• Increased VO2 Max (through training anaerobic capacity first)

• A larger aerobic engine on which to develop sustainability

• An increased running economy

• Better running movement skill

You might have worked out that I am particularly fond of the last one. Moving well is fun and satisfying! With more proficient running skills, you’ll be better able to handle and enjoy your training. Workouts in subsequent phases of your training will also feel easier and more fluid. 

To Become a Faster Runner, Start by Running Faster!