But here’s the thing about speed workouts, they’re not just for elite athletes. They’re for you, me, and every runner who wants to build strength, improve endurance, and shake things up.
What Are Speed Sessions and Why Do They Matter?
Speed sessions are structured workouts designed to push your pace beyond your comfort zone. Unlike your usual steady runs, they train your muscles and cardiovascular system to handle higher intensity.
These sessions improve your running economy, develop leg turnover, and train your body to buffer lactate more efficiently. That means when race day comes or you hit that final stretch you’ve got another gear.
Personally, I used to avoid speed days like the plague. They felt intimidating. But once I started doing weekly sessions. usually intervals or tempo runs, my pace dropped, and I felt more in control. The confidence boost was huge.
Tempo runs are crucial for building endurance. Learn how to structure them in our article on What Is a Tempo Run.
How Often Should You Do Speed Work?
You might be wondering: how much speed is too much?
The sweet spot for most runners is one to two speed sessions per week, depending on your experience level and training goals. If you’re a beginner or coming off a long break, start with just one quality session per week. That’s enough to see improvement without overwhelming your body.
As your fitness builds, experienced runners can handle two speed sessions weekly—often split between intervals (like 400s or hill sprints) and a longer tempo or progression run. But here’s the catch: more speed doesn’t always mean more progress. Recovery is where the real gains happen.
If you go hard without rest, your body doesn’t get a chance to adapt. That’s when fatigue, plateaus, and even injury creep in. So always give yourself at least 48 hours between intense efforts. A good rule of thumb? If your legs feel heavy or your heart rate stays high during easy runs, scale back.
Also, consider your current training phase. Are you building base mileage? Focus on aerobic volume. Are you prepping for a race? That’s when speed workouts shine most. Match your frequency to the season, your body, and your goals.
Here’s something I’ve learned firsthand: I once did three intense sessions a week while prepping for a half-marathon. At first, I felt invincible. But by week five, I was exhausted and nursing a sore hamstring. Dialing it back to two sessions (and adding more sleep) brought me back stronger than before.
So listen to your body, not just your watch. Speed should lift you up—not burn you out.
What Are the Best Types of Speed Sessions?
Not all speed workouts are created equal. Each type of speed session targets different systems—some build aerobic capacity, others focus on turnover or fatigue resistance. The best programs mix them smartly based on your goal, race distance, and fitness level.
Here are the most effective types of speed work, explained with real-world examples:
1. Intervals (VO₂ Max Work)
These are short to medium-length bursts of fast running followed by recovery periods. They train your VO₂ max, or how efficiently your body uses oxygen.
- What it does: Builds speed, aerobic power, and mental toughness.
- Best for: 5K and 10K training, or runners wanting to break through plateaus.
- Example workout: 6 x 800 meters at 5K pace with 2 minutes jog recovery.
- Pro tip: Start with fewer reps and shorter intervals if you’re new.
2. Tempo Runs (Lactate Threshold)
These are longer efforts at a “comfortably hard” pace – usually your 10K to half-marathon effort. Tempo runs are a key to sustainable speed.
- What it does: Improves lactate threshold, endurance, and pacing control.
- Best for: Runners training for 10K to marathon, or anyone wanting to hold speed longer.
- Example workout: 20–30 minutes at tempo pace, sandwiched between a warm-up and cool-down.
- Insider tip: You should be breathing hard, but still able to say a few words.
3. Fartlek (Speed Play)
Swedish for “speed play,” fartleks blend structured work with fun, unstructured bursts. They’re a great low-pressure way to add speed without a stopwatch.
- What it does: Sharpens pacing awareness and running economy.
- Best for: Beginners, base training, or runners who dislike strict plans.
- Example workout: 1-minute fast, 2-minutes easy jog—repeat for 20–30 minutes.
- Bonus: You can do fartleks on trails, hills, or even the treadmill.
4. Hill Repeats
Often overlooked, hill repeats build explosive strength, improve form, and teach your body to stay strong under load.
What it does: Builds power, stride efficiency, and reduces injury risk.
- Best for: All runners, especially those training for hilly races.
- Example workout: 8 x 30-second uphill sprints with walk/jog back recovery.
- Coach’s note: Keep your chest up and drive with your arms.
Hill workouts can significantly boost strength and speed. Explore effective techniques in our guide on Uphill Workouts.
5. Strides (Form + Speed Coordination)
Strides are short accelerations—usually 60–100 meters at 85–90% effort—with full recovery between each one.
- What it does: Reinforces good form, leg turnover, and neuromuscular sharpness.
- Best for: All levels. Add them after easy runs or before races/workouts.
- Example workout: 4–6 strides after an easy run, focusing on smooth acceleration.
- Important: Stay relaxed. Think quick, not hard.
How Different Speed Sessions Impact Your Body
| Session Type | Primary Physiological Focus | Training Benefit | Energy System Used |
|---|---|---|---|
| Short Intervals (200–400m) | Neuromuscular recruitment & leg speed | Improves running economy and stride power | Anaerobic-alactic & aerobic crossover |
| Tempo Runs | Lactate threshold efficiency | Increases sustainable pace and fatigue resistance | Aerobic with lactate buffering |
| Long Intervals (800m–1 mile) | Cardiovascular strength & oxygen uptake (VO₂ max) | Boosts aerobic ceiling and speed endurance | Aerobic + anaerobic glycolysis |
| Hill Repeats | Muscular force production | Strengthens running form and stride mechanics | Anaerobic-lactic |
| Strides | Neuromuscular coordination | Refines form, reduces stiffness, preps for racing | Aerobic with short anaerobic spikes |
When Should You Add Them to Your Training?
Adding speed too early can lead to burnout or injury. If you’re just building your base or coming back from a break, focus on easy mileage first. Once you’ve been running consistently for 4–6 weeks, start sprinkling in light speed work.
An ideal week might look like this:
- Monday: Rest or cross-train
- Tuesday: Speed session (intervals or tempo)
- Wednesday: Easy run
- Thursday: Rest or strength work
- Friday: Easy run
- Saturday: Long run
- Sunday: Optional recovery jog or full rest
Adjust based on how your body feels. Speed work is only valuable if you’re healthy enough to do it consistently.
What Does a Sample Workout Look Like?
Speed sessions don’t have to be complicated. The key is structure, pacing, and purpose. Below are beginner-friendly sessions that builds aerobic power, improves running form, and introduces interval pacing.
You’ll ease in with a warm-up, focus hard during the main set, and cool down properly—just like experienced runners do.
If you’re looking for even more structured speed sessions to boost your performance, check out this comprehensive list of 30 speedwork sessions from 220 Triathlon.
| Workout Type | Structure | Goal | Training Benefit |
|---|---|---|---|
| 400m Repeats | 6–8 × 400m at 5K pace with 90 sec jog/walk recovery | Improve leg speed and pacing control | Boosts VO₂ max, aerobic power, and mental focus |
| Ladder Intervals | 400m–800m–1200m–800m–400m at 10K pace with equal jog recovery | Build strength and pace variation | Improves fatigue resistance and mental engagement |
| Fartlek Session | 10 × 1 min fast / 1 min easy jog | Introduce speed without strict structure | Enhances running rhythm, flexibility, and form |
| Tempo Run | 20–25 min at comfortably hard pace (roughly 85–88% max HR) | Increase lactate threshold | Helps maintain higher speeds for longer distances |
| Hill Repeats | 8 × 30 sec hill sprints, jog back down recovery | Build power and strengthen form | Increases force production and injury resistance |
| Strides | 4–6 × 80m strides after an easy run | Sharpen technique and turnover | Improves neuromuscular efficiency and coordination |
Thiese workouts are a staple for runners of all levels. You can do it on a track, flat trail, treadmill, or road—just be consistent.
Incorporating strides into your routine can enhance speed and form. Discover how in our guide on Strides Running.
How Do Speed Sessions Help with Endurance?
It sounds counterintuitive, but running faster makes your long runs feel easier. Here’s why:
Speed sessions strengthen your heart, improve oxygen delivery, and teach your legs to stay strong under fatigue. They also sharpen your mental toughness—so when your long run gets hard, you know how to push through.
You’ll notice it when you’re running uphill, into wind, or pushing the last mile home. That strength? It doesn’t come from just jogging. It comes from putting in the tough, focused work.
Do Speed Workouts Burn More Calories?
Yes, and not just during the workout. Speed sessions increase your EPOC (excess post-exercise oxygen consumption) which means your body continues to burn calories even after you’re done.
Compared to an easy run, a hard interval session might burn 20–30% more calories overall. But more importantly, it builds lean muscle and metabolic efficiency—things that help you feel lighter, stronger, and more powerful on every run.
Frequently Asked Questions
Are speed sessions safe for beginners?
How long should speed sessions be?
Most last 20–45 minutes including warm-up and cooldown. The intensity matters more than the total time.
Can I do speed work on a treadmill?
What should I eat before a speed workout?
How do I know if I’m running fast enough?
Final Thoughts: Which One Should You Choose?
Speed sessions aren’t just about pace—they’re about power, pride, and progress. Every fast finish, every interval you survive, builds something deeper than fitness.
So don’t be afraid to run hard. Start small, stay consistent, and watch what happens. Because once you feel that rhythm—the one where your breath syncs with your stride and you glide instead of grind—you’ll know exactly why speed work matters.
