The Topic for today is: What speed work do you incorporate in your running?
I was never one to do any speed drills. I used to run 5k races to get faster.
Well, that was then and this is now…
But we all have heard this before – You have to run FAST in order to get FAST.
So here are a few things that you can still do (without any short races) to get faster:
- RUN VIRTUAL 5K RACES
Sign up and race them. These are not the same as a “real” races but you can use them as speed drills.
- RUN INTERVALS ON THE TRACK
Find a high school track and use it to do 400m or 800 repeats. It’s much easier on a track than on the road.
- DO STRIDES AT THE END OF A RUN
So when you are almost done with your run, just run as fast as you can. Repeat this several times.
Honestly, when I am done, I am done. My number of strides is usually just one LOL
- ADD SOME FARTLEKS DURING YOUR RUN
During your run, just slow down and pick up the pace for intervals of various lengths depending on how you feel. So it is pretty unstructured in that no pace or distance is prescribed.
I as many others probably do is just run fast to the next mailbox or post, then slow down. Repeat.
This is one of my most frequently used speed drills (though I may not intentionally use them for speed.)
- TRY TEMPO RUNS
These generally include an easy warmup, then about 20 minutes at 80 to 90 percent effort, followed by a cool-down. But it can be longer than 20 minutes too.
Tempo runs can often be easier on a treadmill.
- DO SOME HILL REPEATS
Find a hill that takes between 30 seconds and five minutes to climb at 85-90 per cent effort, and run up it. Then jog back down to recover. It’s a great alternative to track intervals.
My favorite meme on this topic:
I’m also linking up here:
Happy Running! Do you do any speed work? Have things changed without any races? Please share.