Implementing structured speed training at Downers Grove South High School led to a top-10 state ranking in 2020. This was after a fifth-place finish in 2019.1 It proves the power of speed training. It can benefit everyone, no matter their running level.
On tracks, you can do workouts like sprints, ladder intervals, and mile repeats. These exercises lead to clear improvements in your speed. It’s important to start slowly. First, do one speed workout a week. Make sure to follow the rules, like warming up well and sharing the lanes.
Adding these workouts to your routine will help you run faster and improve your form. You can still get benefits from these exercises even without a track. Treadmill runs or using the natural space for running can show similar development.
Key Takeaways
- Structured speed training dramatically boosts outdoor running speed.
- Track workouts such as sprints, intervals, and tempo runs provide measurable performance improvements.
- Beginners should start with one speed workout per week and follow proper training etiquette.
- Enhanced cardiovascular fitness and improved running form are key benefits.
- Treadmill workouts or natural intervals in road running can offer similar advantages.
The Benefits of Speed Workouts
Speed workouts are key for making your running better. They boost your speed and endurance and help you handle more lactate. When you push yourself, your body learns to get better, making you faster and fitter.
Why Speed Training is Essential
Every athlete in sports like Sprinting, Soccer, and Basketball2 needs speed training. It helps with flexibility and muscle balance and stops injuries2. Plus, it makes muscles that might get hurt stronger and bones tougher2.
Speed Training Benefits for Runners
For runners, speed training does more than just make you faster. It also boosts how long you can run and how well you use oxygen2. Your body gets better at balancing and your nerves improve by up to 6 percent in a month or so3.
How Sprinting Impacts Muscle Strength
Sprinting really helps boost muscle strength and power. It’s great for the hamstrings, and with extra exercises, it cuts the risk of injury by two thirds3. Sprinting uses your tendons and muscles in a way that makes running easier and more efficient. This kind of speed training also fights muscle loss over time3.
Increasing Your Lactate Threshold
Boosting your lactate threshold is important if you want to run longer without getting tired. Speed workouts help you handle lactic acid better. They also improve how you use oxygen, which means you can run faster and longer without feeling tired3. And at the beginning of any run or race, your body’s anaerobic energy is what gets you going before your oxygen levels catch up3.
Effective Speed Workouts
Adding various speed workouts is key to making a runner faster and better. We will look into some smart ways to do this.
Interval Training
Interval training mixes fast and slow running to boost endurance and speed. For example, you might run fast for a minute and then easy for a minute. Do this for 20 to 60 minutes4. The “One-Ones” workout is also great. It means you run fast, then medium, then easy, repeating 6 to 10 times456. Another good one is starting with a 10-minute warm-up, then doing 6 x 200-meter intervals at goal 5K pace6.
Fartlek Training
Fartlek means “speed play” in Swedish. It mixes fast surges and slow running in one session. You run fast for a minute, then relax for a minute, 10 times6. It’s a free way to run where you change speeds based on what feels right, which is good for all kinds of surfaces.
Tempo Runs
Tempo runs help improve how your body uses energy and delay fatigue. You start with a 10-minute easy warm-up. Then, run at a steady pace for 20 minutes, as fast as you can comfortably. End with a 5-minute easy run6. This method helps your body manage lactic acid better. It boosts your endurance and overall speed5. If you are starting, begin with a 10-minute tempo run and increase from there4.
Hill Sprints
Hill sprints are great for both muscle strength and getting faster. Find a hill with an 8–12% incline. Run up it as fast as you can for 8–12 seconds. Then, jog back down, easy456. This way is better than flat sprints because it’s more gentle on your joints. Also, sprinting uphill really fast for 10–20 seconds, then waiting for your heart rate to slow, boosts both strength and speed5.
| Workout Type | Description |
|---|---|
| Interval Training | Alternates high-intensity sprints with recovery periods. E.g., one-minute fast-paced segments with one minute easy-paced running4. |
| Fartlek Training | Combine speed surges within a run, interspersed with relaxed running. E.g., 10 speed surges for one minute each, interspersed with one minute of relaxed running6. |
| Tempo Runs | Runs at a pace between fast and medium for extended periods. E.g., 10-minute warm-up, 20 minutes at tempo pace, 5-minute cool down6. |
| Hill Sprints | Short, explosive sprints up a hill with recovery jogging back down. E.g., 8–12 second bursts up an incline of 8-12%4. |
Outdoor Speed Training Tips
Starting outdoor speed training may seem tough, but it’s not. I’ll give you key tips to boost your workouts. This will help you train outdoors with success.
Outdoor Speed Training for Beginners
For newbies, go easy to prevent getting hurt or tired. Begin with intervals, like 30-second sprints with 90 seconds rest, and do this up to 10 times7. This way, you’ll get faster and build stamina step by step.
Common Mistakes to Avoid in Speed Training
It’s easy to mess up in speed training and slow your progress. To avoid this, remember rest days, warm up well, and keep good form. Stay away from heel strikes, work on quick foot steps, and keep a positive mindset during training8.
Speed Training Nutrition and Recovery
Eating right and recovering well are key parts of training. A diet with enough protein, carbs, and fats is crucial for body repair and energy. Hydration and watching your caffeine and alcohol also matter. Do not forget about recovery days and using a foam roller. These improve your body’s bounce back, making you fitter faster and reducing tiredness7.
Speed Training Mental Strategies
How you think is crucial in speed training. Set doable goals to keep you going. Using your mind to picture success and talk positively to yourself can lift your spirits. Know when your body says it needs a break. This way, you’ll keep your body running well and avoid getting hurt.
Outdoor Speed Training
Creating a great speed plan is key to doing your best at different races. This is true for races ranging from 5Ks to marathons. To prepare for a 5K race, work on quick, intense runs such as 10 to 100 yards. This will help you build up your top speed and ability to run without oxygen9. But, for a marathon, you’ll need to focus on longer runs to improve your ability to keep a steady pace8.
Doing workouts that mix up your running can really help when you’re on a trail98. These workouts can help you get better at running over different types of ground. They make your running more interesting, too8. When you practice reacting quickly to things you see, you get better at handling unexpected situations on the trail9.
It’s important to keep track of how you’re doing and adjust your workouts as needed. For example, a ladder workout starts short and gets longer. This helps with both speed and staying power8. Also, doing long runs where you finish fast can help marathon runners learn to keep going even when they’re tired. This is important for doing well in races.
It’s important to balance hard workouts with time to rest. Recovery is what makes you stronger and more able to handle long races. Good coaches know the value of workouts that make your steps better and help you push off the ground harder. These workouts are key to getting better at races of all lengths9.
For races like the 10k or half marathon, do runs that are faster than what you’ll do on race day. Also, do exercises that make you more explosive and better balanced, like jumping on boxes. Doing this mix of running and strength work makes you a more efficient runner. It also helps you do better no matter what the distance or type of ground you’re running on8.
By using different training methods, all runners can get faster and do better. No matter if you’re aiming for a fast 5K, a marathon, or a trail race, a smart speed plan can help a lot. It speeds up how quickly you get better and boosts your race results.
Conclusion
Outdoor speed training is key for runners wanting to boost their running speed, endurance, and how well they perform. They should mix up their training with intervals, fartleks, and tempo runs. Also, adding strength and conditioning, like sprinting against resistance and weightlifting, greatly boosts their speed and agility10. Don’t forget to work on how long and often you take strides. This helps you get better all around10.
Improving your speed needs careful planning. It includes working on how you run straight, move to the side, change directions, and react quickly10. In training, focus on sprints of different lengths. For example, run 10, 20, 40, 60, and 100 yards on different days. Make sure each training day hits a new aspect of speed and agility10. Aim to get more powerful for a quicker first step and to be better at using and taking in energy10.
Resting the right way and understanding how you recover between sprints is crucial. This helps you handle tiredness better when training. It makes your muscles work faster and more powerfully11. Add in good eating and staying focused. This combo can help you set new records and meet your fitness goals. With a solid plan and being patient and disciplined, runners get well-set for any test. That could be a race or just getting fitter.
Running clubs can also provide motivation, support, and training partners to push you in your speed workouts. Joining a club or finding a running buddy who shares your goals can make the process more enjoyable and keep you accountable.
Ultimately, with the right approach, running in extreme weather conditions and on challenging trails becomes more manageable as your speed and fitness improve. Proper fueling during long runs also becomes crucial to maintaining performance. By consistently incorporating speed training into your routine, you’ll be ready to tackle any running challenge that comes your way.
Source Links
- https://simplifaster.com/articles/faster-speeds-better-times-sprint-training-for-distance-runners/
- https://www.eclipsetrackandfieldclub.ca/post/the-benefits-of-speed-training-for-all-athletes
- https://www.runnersworld.com/training/a20716909/speed-training-health-benefits/
- https://www.fleetfeet.com/blog/7-speed-workouts-you-need-to-know
- https://www.issaonline.com/blog/post/exercises-to-improve-speed-training-that-benefits-everyone
- https://www.runstreet.com/blog/5-running-workouts-get-faster
- https://purefitness.com/blogs/5-of-the-best-sprint-workouts-to-improve-speed/
- https://www.rei.com/learn/expert-advice/speed-training.html
- https://www.trainheroic.com/blog/the-truth-about-speed-and-agility-training-for-sport
- https://www.trainheroic.com/blog/the-truth-about-speed-and-agility-training-for-sport/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747064/
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.