Speed Workouts for Long-Distance Runners
This week’s workout of the week is going to focus on speed work as it pertains to long-distance running. Even though I mainly compete in ultramarathons nowadays, you can still find me spending significant time on the track running speed workouts.
When it comes to speed training, I find that there are two camps of runners. In one camp, there are the runners that have frequently completed speed workouts throughout their training plans and they have discovered firsthand how it benefits them in reaching their running goals. In the other camp, there are those runners who have never done speed training or have either not completed this form of training correctly or often enough to fully reap the benefits as it pertains to reaching their long-distance running goals. For these runners, training at a faster pace may seem counter-intuitive to developing the ability to run for hours on end. However, through both my running and coaching other athletes, I’ve come to learn that including variety in your training paces is critical for success.
Why include speed workouts?
- Speed workouts (short and fast repeats) improve your VO2 Max. As long-distance runners, if we can increase our ability to consume oxygen, we will be able to run farther at a given pace. Think of your VO2 Max as the gas mileage in your car. The better the economy, the longer the car can go without running out of gas.
- Short and fast repeats break up our training routine. Most of your weekly running mileage is indeed going to be done at a slow and steady pace to build endurance. Including a speed workout in your weekly routine will help break up that boredom that comes with this regular easy running pace.
- Gain comfort and confidence with your goal race pace. Speed workouts will have you running at a faster pace than your goal race pace. When it comes time to run your race, your goal pace will feel much easier.
How to perform speed workouts?
Speed runs are best done on a track to help gauge distance and effort. These workouts are made up of intervals between 400-meters and 1600-meters in length. In almost every workout, you will be running at a faster pace than your goal race pace. Learn how to calculate your training pace here. Then see below as we outline a few of our favorite speed workouts!
400-Meter Repeats
Warm-up: We encourage you to warm up for 1-3 miles at an easy running pace before starting this 400m repeat workout.
Set 1: Run 4 x 400m repeats at 5k race pace. After every 400m hard run, take 90-seconds of rest. Example: For a 20:00 5k (6:27 per mile), the goal for set one would be 1:36 per 400m.
Set 2: Run 4 x 400m repeats 2-3 seconds faster than your 5k race pace. After every 400m hard run, take 90-seconds of rest. Example: For a 20:00 5k (6:27 per mile), the goal for set two would be 1:33-1:34 per 400m.
Set 3: Run 4 x 400m repeats 3-5 seconds faster than your 5k race pace. After every 400m hard run, take 90-seconds of rest. Example: For a 20:00 5k (6:27 per mile), the goal for set three would be 1:31-1:33 per 400m.
Cool-Down: We encourage you to cool down for 1-2 miles at an easy running pace after completing this 400m repeat workout.
This type of speed workout sets you up for success on race day. How often do you go out too fast or slow in a race? The first set of 400m repeats here teaches you to dial in on race pace right away. How often do you lose focus on your pace during the middle or end of a race? The second and third sets help you stay focused and teach the body not to slow down as the fatigue builds up throughout the race.
Adapting this 400-meter workout: If your training volume is not quite enough to manage 12 x 400m right now, then scale this workout down. For example, complete 6 x 400m repeats, breaking them into 3 sets of 2 x 400m.
800-Meter Repeats
Warm-up: We encourage you to warm up for 1-3 miles at an easy running pace before starting this 800m repeat workout.
Workout: Run 6 x 800m repeats at 5k race pace. After every 800m hard run, take 2-minutes of rest. Take an extra 1-minute of rest after the third 800m repeat. Example: For a 20:00 5k (6:27 per mile), the goal for set one would be 3:08 to 3:15 per 800m.
Cool-Down: We encourage you to cool down for 1-2 miles at an easy running pace after completing this 400m repeat workout.
Adapting this 800-meter workout: If your training volume is not quite enough to manage a 6 x 800m speed workout right now, then scale this workout down. For example, complete 4 x 800m repeats. You can also follow the guide below as to when you should decrease or increase this workout volume.
- Beginner: 3 to 4 x 800m repeats
- Intermediate: No more than 6 x 800m repeats
- Advanced: Progress up to 8 x 800m repeats
As you gain experience, speed, and strength, add variation to this workout by either decreasing the rest time between each repeat or increasing the pace as you complete the workout.
A Training Plan that Works for You.
Our collection of running plans will help you train year-round. From 5k to a 100-mile ultramarathon, we have a training plan built for your experience level and goals. Every plan is delivered via Final Surge, allowing you to sync workouts across devices, receive daily reminders of workouts and activities, and analyze workout and target zone details. Get started today with a training plan built for you, view our running plans here.
