Run Workouts to Increase Speed and Endurance
Do you want to get faster at running? Here’s how: Run fast. Really, it’s that simple! In order to increase your speed during your easy and long runs, you need to practice running faster and one way to do that is by practicing run workouts like tempo runs, Fartlek, sprints, and uphill running too.
These workouts are samples from my 12-week running program – the next round begins in the fall (get on my mailing list to be the first to know about it). Now, read on for 5 different running workouts to add to your weekly routine.
Strides
5-10 minutes walking or dynamic stretching
10-40 minutes easy run
4-8 strides
5+ minute cooldown
Strides are one of my favorite workouts. Strides are essentially short bursts of effort where you increase your speed by lengthening your stride. Strides last 20-30 seconds or 250-300 feet (75-90 meters), followed by 45-60 seconds of rest (standing or a very slow walk). If you are able to run on a track – this would be the straight part of the track or just shy of a football field.
Strides don’t need to be precise – but it’s best not to extend past 30 seconds so that you can maintain a rate of perceived exertion (RPE) of 8-9. You should only be able to speak a short sentence if you tried.
I typically add strides to the end of an easy run (RPE of 4-6) – this run can be anywhere from 10-40 minutes long. The goal is to feel warm up but not exhausted. Before starting your strides, take your pace down to a super easy jog or walk (RPE 2-3) – bringing the heart rate down in case it’s elevated.
4-minute pushes
5-10 minutes of walking or dynamic stretching
10-15 minutes easy run
4 minutes of running followed by 1:30 minutes of rest (jog or walk) repeated 4-6 times
5+ minute cool down
During “pushes,” push your body somewhere between a hard and extremely hard effort (RPE of 7-9). After a longer push (like our 4-minute pushes), you will have at least 90 seconds of rest (e.g. standing, pacing, or easy walk). This one is not easy but you’ll feel so accomplished at the end.
Fartlek
10 to 15-minute warm-up (power walk, jog, easy run)
1-minute hard run followed by a 2-minute easy run (repeated 4-8 times)
5 to 10-minute cooldown
Fartlek is a Swedish term that means “speed play.” In the simplest way, you can practice Fartlek on any run by finding something in the distance to run fast towards – a telephone pole, a tree, a bench – then once you get there, slow down again.
This Fartlek workout has a bit more structure with 1 minute of hard running (8-9 on the RPE scale) followed by 2 minutes of easier running (4-6 on the RPE scale). This style helps build both speed and endurance over time.
Ladder
10-15 min. easy run
5-minute hard run, 1:30 minute rest
4-minute hard run, 1:30 minute rest
3-minute hard run, 1:30 minute rest
2-minute hard run, 1:30 minute rest
5-10 min. cooldown
For our ladder workouts, we'll decrease the amount of time we do hard efforts from 5 mins., to 4 mins, to 3 mins., 2 mins. These runs are a 7-8 on the RPE scale. After each run, you'll rest for 1+ minutes. Linke the rest of the workouts on this list, this style of running helps you build endurance and speed.
