Friday Five 2.0: Speed Drills

Since it’s  Friday, I’m linking up with Running on Happy & Fairytales and Fitness for the Friday Five 2.0 linkup! Join in! Don’t forget to link back to your hostesses and visit some other bloggers.

Today’s topic is Misc. so I am choosing Five Drills to Get You Faster

I’m not a fan of workouts or any drills but when I participate in the Freihofer or Troy Turkey Trot Training Challenge, on Monday nights, coach Patrick has us do drills.  Why?  To run a faster 5k or 10k.

I always protest and he knows that, plus sometimes they come the day after my legs have been tired out from a long run or half marathon.

However, begrudgingly I do them.

The result: the first year (2014-5), I PRed at every distance.

So here’s some of the speed drills that we do:

1. One minute strides (5 of them)

These are my favorites.  After a warm up, you run as fast as you can for one minute.  Then recover.  As Patrick says, “You can do anything for one minute.”

2. 400 m @ 5k pace followed by 200m recovery (4-6 of them)

It’s hard to not to run these fast but you realize that you can’t halfway through the first set and then you slow down to a 5k pace (which is still fast.)

3. Hill Repeats. Incline for at least 200m. 

there is a long hill in this park…but I didn’t get a picture on it.

4. 800 m @ 5k pace followed by 400 m recovery. (4-6 of them)

These are my least favorite.  800 m running fast seems like forever.

5.  Race a 5k.

This one is not recommended but it’s the one I enjoy the most. Even if it is a fun run, I always try to run well and for me, it’s the best speed drill.

Happy Running! Do you do speed work? What drills do you do?

15 thoughts on “Friday Five 2.0: Speed Drills

  1. I love speed work (like Judy above, anything 800 and below!) – I like being able to cover a good distance at a fast pace – somehow it feels better than trying to run at a consistently fast pace on a regular run. I’ve not done tempo runs because they overwhelm me!


  2. Not a fan of speedwork (or hill repeats) but occasionally I will run as as fast as I can down one street on my route – it’s about .12 miles, so obviously not a long distance, but it is something, right? 🙂


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