Need tips on speed work for running

thenewmanda · May 2013

I've been running for close to a year now. The past six month have been the most serious, I've started going longer distances and my longest race was 9.65 miles back in April. I managed to finish it in 1:41, which was decent for me. I feel like I am just always close to the same pace and am not getting faster. Part of me thinks it's because I'm afraid to go faster and burn out so I keep a steady even pace throughout. Does anyone have any tips on how I can start to increase my speed? I'm planning on running a half marathon in September, so I'm wanting to work on it before that.

KateRunsColorado · May 2013

I'm no expert (at all - never did track or anything), but here's some things I've been doing, and it's seemed to help!

1. Treadmill Intervals - 2 minutes at a moderate pace, 1 minute at a fast pace and repeat (for me, it would set the TM at about 6.2-6.5 mph for my moderate pace, and then 7.0-7.5 for my fast pace. (This is a workout I did before I got any ideas from other runners and was kind of making it up as I went - I do think it helped though)

2. Track Speedwork - if you have a local track, there's tons of things you can do. Here's a few workouts I've done:

-Ladders - 400m at 5K pace (for me this is an 8 min/mile), 400m slow paced recovery, then 800m at 5K pace, 400m recovery, 1200m at 5K pace, 400m slow paced recovery, and last - 1600m (or a mile) at 5K pace, and then usually a longer recovery/cool-down.

-200m at Marathon Pace, 200 at HM pace, 200 at 5K pace, all with a 200 recovery between each one, and then repeat the set several times (and I haven't run a marathon yet - but the people I do it with have - but I just kind of guess - I typically say 8 min/mile for 5K pace, 9 min for HM pace, 9.5 for Marathon pace)

-Tempo Runs - Set a certain time limit (anywhere from 10-30 minutes) and try to run the whole thing at a hard, but do-able pace - so for me this is probably an 8.5 minute mile pace)

There's tons of others, but usually my speedwork group incorporates some of the above and mixes them etc. You can also switch up distances and pace. I've also heard that the "Zombie" run app is great for interval training too (although I haven't tried it yet).

Edit - just to add one other fun workout we did once -
A mile or so warm-up, then 1 mile at "all-out pace" (not quite sprinting, but as hard as you can go and still run the whole mile), then a recovery lap, then we had some notecards with either "5K pace, HM pace, and Marathon pace" written on them, and we would "draw" a card each time - then we had to run a 400m in whatever pace we drew. We did 6 of these total, and then ended with another mile, but this time the mile was at HM pace! It was a lot of fun, and cool to see what I could run a mile in if I really tried (it was 7:16 for me!).

thenewmanda · May 2013

YOU ROCK. That looks like an awesome start!!!!!!!!!! Thank you so much!

workout_junkee · May 2013

I have had great luck with intervals and tempo run.

Tempo: 10 minute warm up, 10-15 minute run at a hard but doable pace (5k pace is common) followed by 10 minute cool down.

Intervals: 1 mile warm up, 6-10 intervals (1 minute hard followed by 1 minute slow jog or walk). Follow with a 0.5-1 mile cool down. Once you get into the intervals further you can do 2 minute hard with a 1 minute slow jog/walk.

Timed trials: 1 mile warm up followed by two miles of tough but doable running. Do this once a month. Tr to beat your time from before.

ETA: I do 2 of the 3 above once a week and 1 long run. My pace has increased significantly.

thenewmanda · May 2013

AWESOME! Thank you, I really appreciate it!

khall86790 · May 2013

I have an app on my phone called Run Keeper that tracks everything for you on your run via GPS. So it tells you every 5 mins & 2km what your average speed is, that way you can adjust accordingly to your goals. It also has training plans and you can make custom goals so it will notify you in your head phones (it does this over music if you play music via your phone when you run) if you are/aren't doing what you need to be.

thenewmanda · May 2013

I have an app on my phone called Run Keeper that tracks everything for you on your run via GPS. So it tells you every 5 mins & 2km what your average speed is, that way you can adjust accordingly to your goals. It also has training plans and you can make custom goals so it will notify you in your head phones (it does this over music if you play music via your phone when you run) if you are/aren't doing what you need to be.

I have used Run Keeper before but I never looked into it enough to turn on all the cues or go into the training plans, that's good to know. I'll check it out, thanks!!