So, you want to get faster?
The thing is, now matter what your fitness level, your age, your abilities, the process is the same. If you want to get faster you have to, well, run faster. Science may come up with new ways to track your training, coaches may design new killer workouts, you can add strength training, plyometrics, stretching, foam rolling, whatever. The truth is the same.
You must run faster.
My Favorite Pure Speed Workout
Favorite is a funny word. Running faster is hard. When I do speed workouts, I hate them. They make me push to my limits. But, when I’m done, I feel amazing. And when they work (and they do!), I love them.
I have several go-to workouts that I use regularly for my runners (and myself). They may change slightly depending on the goal, but over the next few weeks I’ll share my three favorites. This week is my favorite pure speed workout.
My Favorite Interval (VO2 Max) Workout: These type of workouts are generally short to moderate distance (think 400-1600 meters), frequently run on a track, designed to improve how your body uses oxygen. Interval workouts also improve stamina, threshold, strength, and mental discipline. And yes, they make you faster.
My favorite workout of this type is the Ladder Workout. After warming up for a mile, do these intervals in order, at about 95-100% of your effort level (this can be measured by heart rate or perceived exertion): 200m, 400m, 800m, 1000m, 1600m, 1000m, 800m, 400m, 200m. Take a 30-45 second break between each interval.
Why I love it: First of all, I like that each interval is different. While I appreciate knocking out 16 400m repeats (and they do have great value), I like the variety of the Ladder Workout. Plus, on the way back down, there is something wonderful about knowing that your next interval is going to be shorter. Any light toward the end of the tunnel.
If you can, switch directions halfway through the workout to avoid the repetitive motion that can potentially cause injury. Following your intervals, take the time to cool down for about a mile. If you incorporate this workout once a week I promise you will get faster.
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
Do you have a favorite speed workout?
Ugh I really wish I liked running – It just feels so unnatural to me, but I give everyone, including you, so much credit for GOING FOR IT!! 🙂
Ha! Thanks Gigi. Sometimes I hate it too 🙂
That looks so interesting. I’ll actually try that next week. I’ve never done interval running before, should be a challenge.
If it’s your first time I’d suggest doing about half of the workout. Maybe skip the 200s and the 1000s. Even when I get back to interval work after not doing it for a while I start with a shorter workout. You’ll get to the full distance soon enough.
Last summer I fell in love with Ladders at the track. I love the variety. And the way down the ladder is so fun – it feels so easy the second time around! Or I should say, easier?
Definitely easier. In a hard kind of way 🙂
We are definitely in sync today! Pinned it to my speed board.
Thanks! And I’ll be back to check on all of those other speed workouts. Because I assume at some time in the future I’ll want to try to run fast(er) again.
That’s a great workout! I need to do some more speedwork now that my foot is healed
Yes! Go for it! (no more excuses 🙂 )
Well, this is not my goal BUT when I started running & even now, if I want to get better, I have to push myself a bit – kind of like my sacrafice post today. 🙂
Yes, to get better at anything (running, fitness, um, life) you have to work at it.
I actually have done this workout and LOVE IT for the same reason as you – each interval is different!
That really is something I appreciate in a hard workout. Though I sometimes struggle to remember which distance is next. Oops, skipped that 1,000! 🙂
I need to be more committed to speed workouts! Is there a time length you could do a ladder workout with instead of meters? I run mostly outside and don’t have a GPS watch. #wowlinkup
One easy way is to mark off a certain distance, say a quarter or half mile, on a safe street with your car. Or to do it by time you can do like 1 minute, 2 minutes, 4 minutes, 6 minutes, 8 minutes, then back down again.
I also frequently do my speedwork on the road. If you check Miss Zippy’s post today (she commented above) she is sharing a bunch of speed workouts, including one of my off-the-track workouts (which is kind of ladder-like). http://misszippy1.com/2015/05/speed-workout-roundup.html
I would love to spend more time focusing on speed. I do speedwork about every 2 weeks and I think it’s working? I also need to get to the track!
Speedwork definitely works. Once a week would be even better :-).
Wow, this workout looks intense! I hope I can get back into running soon.
I hope so too! This workout will be waiting for you when you’re ready 🙂
I will have to try these! I never know what to do with myself while running but it’s time I started adding more purpose and strategy to my workouts.
It really depends on what you want to do with your running. If you enjoy it just going out and running, that’s great! If you want to race, get faster, or add distance, it is a good idea to have a plan. I am a coach, if you’re looking for help 🙂
My usual “speed” workout is hill repeats. I haven’t done speed work in a few years…but I’m thinking I’d like to try a track workout one of these days…
I absolutely love to run. This is definitely a great way to be able to relieve stress and get a good work out. However, I would really like to see my speed increase. This definitely seems like a great way to go above and beyond!
Great tips! And, if I may add, correct workout shoes help one run faster! I highly recommend the Reebok or New Balance CrossFit shoes. They are the best-performing workout shoes I’ve ever worn.
Wow! This looks insane but very interesting! I will definitely try this on the next time I have my morning run. Thank you for sharing this! This is a great article!