Running is unique in the sports world for a few reasons. The only equipment you need for the sport is shoes, and there aren’t special rules you have to follow. But every runner loves the rush of seeing their dedication pay off with a new PR, better mile time, or winning a race, and they know that to improve in the sport, you have to push your body and mind to their limits.
Speed workouts are a way that many runners accomplish this -by increasing your pace beyond normal for shorter distances, you can increase your overall speed on longer distances. But as hard as they can be, these workouts are vital to getting better, whether you are a sprinter or distance runner. It is crucial for any runner to incorporate speed workouts into their weekly training schedule so they can get faster and improve their performance in the sport they love. At EW Motion Therapy, we love helping our runners overcome imbalances and create their ideal training schedule so they can run for a lifetime without pain or injuries. You may decide that our physical therapy or EW Run programs don’t fit your needs, but you can still read on to learn more about speed workouts, including some different types, why they are important, and how physical therapy can help you improve performance.
Why speed workouts are important
Speed workouts are essential for runners looking to improve their performance, whether they are seasoned marathoners or casual joggers. These workouts are designed to enhance cardiovascular efficiency by pushing your aerobic and anaerobic thresholds and increasing your muscle power. By incorporating speed workouts into your training routine, you can run faster, longer, and with less effort.
Speed workouts push your body out of its comfort zone, stimulating physiological adaptations that make you a more efficient runner. They increase your VO2 max (the maximum amount of oxygen your body can utilize during intense exercise), improve your lactate threshold (the point at which lactic acid builds up in your muscles), and enhance your overall endurance. Moreover, these workouts add variety to your training, helping to break the monotony and keep you mentally engaged.
Types of speed workouts
Interval training
Interval training involves alternating between periods of high-intensity running and recovery. This type of workout can be customized to fit any fitness level and goal.
Example: 400-meter repeats
- Warm up with 10-15 minutes of easy jogging.
- Run 400 meters at a fast pace (roughly 85-90% of your maximum effort).
- Follow with 200 meters of walking or slow jogging for recovery.
- Repeat this cycle 8-12 times.
- Cool down with 10 minutes of easy jogging.
Tempo runs
Tempo runs, also known as threshold runs, are sustained efforts at a challenging but manageable pace. These runs improve your lactate threshold, allowing you to run faster for longer periods without fatigue.
Example: 20-minute tempo run
- Warm up with 10-15 minutes of easy jogging.
- Run at a comfortably hard pace (about 80-85% of your maximum effort) for 20 minutes.
- Cool down with 10 minutes of easy jogging.
Fartlek training
Fartlek, a Swedish term for "speed play," involves varying your pace throughout a run, blending intervals of fast running with periods of slower jogging or walking.
Example: 30-minute fartlek workout
- Warm up with 10-15 minutes of easy jogging.
- Alternate between 1-2 minutes of fast running (90% effort) and 1-2 minutes of easy jogging.
- Continue for a total of 30 minutes.
- Cool down with 10 minutes of easy jogging.
Strides
Strides are an excellent way to focus on form for a dedicated period. You can implement strides after an easy run.
Example: 6 x 100m strides
- After an easy-paced 4-mile run, stride for 60-100 meters, concentrating on your form.
- Repeat 6 times.
- Cool down with 10 minutes of easy jogging.
Incorporating speed workouts into your training schedule
To effectively incorporate speed workouts into your training schedule, consider your current fitness level, running goals, and overall training volume. Here are some tips:
Start gradually
If you're new to speed workouts, start with one session per week and gradually increase the frequency as your body adapts. Begin with shorter, less intense intervals and progressively lengthen and intensify them. If you have a set weekly mileage, the general recommendation is that your speed workouts should account for 15-20% of that mileage.
Balance with easy runs
Ensure you balance speed workouts with easy runs and rest days to allow your body to recover and prevent injury. For instance, follow a hard workout day with a day of easy running or cross-training.
Periodize your training
Periodization involves structuring your training into phases, each with a specific focus. Incorporate speed workouts during the build-up phase of your training cycle, leading up to a race or peak performance period.
Example weekly schedule
- Monday: Easy run or rest
- Tuesday: Interval training
- Wednesday: Easy run or cross-training
- Thursday: Tempo run
- Friday: Easy run or rest
- Saturday: Long run
- Sunday: Hill repeats or fartlek
How physical therapy can help
Physical therapy plays a crucial role in helping runners incorporate speed workouts safely and effectively. Here’s how physical therapy can benefit you:
Injury prevention
Physical therapists can identify and address potential weaknesses or imbalances that might lead to injury. They can provide exercises to strengthen specific muscle groups, enhance flexibility, and improve your running mechanics.
Recovery and rehabilitation
If you experience an injury, physical therapy is essential for a safe and speedy recovery. Therapists use various techniques such as manual therapy, dry needling, and therapeutic exercises to reduce pain, restore function, and prevent re-injury.
Performance enhancement
Physical therapists can help design a personalized training program that includes speed workouts tailored to your goals and fitness level. They can also teach proper warm-up and cool-down techniques to optimize your performance and reduce the risk of injury.
Gait analysis
A gait analysis performed by a physical therapist can identify issues in your running form that may be hindering your speed and efficiency. By correcting these biomechanical flaws, you can run more smoothly and effectively.
Speed workouts are an integral part of any runner's training regimen, offering numerous benefits from improved cardiovascular fitness to enhanced performance. By incorporating various types of speed workouts, such as interval training, tempo runs, fartlek training, and hill repeats, you can unlock your potential and achieve your running goals. Remember to balance these intense sessions with easy runs and rest days to allow for proper recovery.
Physical therapy can provide invaluable support in preventing injuries, enhancing performance, and ensuring you can continue to enjoy running at your best. Our EW Run program helps runners address gait imbalances, improve speed, and incorporate recovery so they can run for a lifetime. To learn more about whether our Run program might fit your needs, click the button below to download our answers to 20 frequently asked questions.
