5 Running Workouts You Can Do to Increase Your Speed!

I have 5 speed running workouts for all of you who are looking to change things up a bit and get faster!

5 Running Workouts to Run faster

Be sure to sign up for the FREE training printout of this page, put it in your training arsenal and choose one speed workout a week (at the absolute most 2) to see some results!

See this page to determine when you are ready for speed workouts or the different types of speed workouts that you can do as a runner!

Your running workouts warm-up:

  • Walk while working in some slow high knee movements for 1 minute.
  • Slow jog for 10-15 minutes.
  • Run ¼ of the track (or city block) at a slow pace.
  • Run the next ¼ of the track at an increasing pace.
  • Repeat this 2x around the track.
  • Jog slowly once around the track.
  • Start your speed workout.

Tell me where to send the free printable PDF version of these workouts!

Before we get into the 5 different speed workouts you can do, tell me where to send the free PDF version of this page so that you can have easy access to the workouts and there directions!

Simple Strides: (Beginner Level)

Goal of this workout: Teaches you to run faster. Include these after your runs before you start a weekly speed training cycle to get your body prepped.

These will also teach you how to finish a race strong!

How to perform Simple Strides:  

  1. Run your scheduled easy/short run for the day.
  2. When finished with your run: Set your watch for 20 seconds.
  3. Start running while increasing your running speed in a 5 second count. Run for 20 seconds at your 1 mile race pace.
  4. Rest for 1 minute.
  5. Repeat 3-5x.

The next time increase your running time to 25,30, and then 35 seconds.

Related: How to Run a Speed Workout in the Heat

Power Pyramids (Intermediate Level)

Goal: Makes your goal pace feel easier on race day!

(See also our finishing time race pace calculator and our marathon time training plans!)

Here's how to perform this workout:

Do a 5 to 10 minute warm up and then:

  • 1 Lap @ 5 seconds faster than goal pace
  • Rest 1 minute.
  • 2 Laps @ 5 seconds faster than goal pace
  • Rest 2 minutes.
  • 3 Laps @ 5 seconds faster than goal pace
  • Rest 3 minutes.
  • 3 Laps @ 5 seconds faster than goal pace
  • Rest 3 minutes.
  • 2 Laps @ 5 seconds faster than goal pace
  • Rest 2 minutes.
  • 1 Lap @ 5 seconds faster than goal pace

If you aren't sure what your marathon goal pace is then read this page that shows you how to find a realistic marathon goal pace for yourself

Tempo Training Runs: (Beginner Level)

Goal: Improves your lactate threshold and ability to resist fatigue.                 

  1. Run at a slow jog for 15 minutes.
  2. Complete some light stretching (here's some examples of dynamic and static stretches you could do!)  for about 3-5 minutes focusing on the quads and hamstrings.
  3. Run for 20’ at 65-75% Vo2max or a pace that you could sustain for only 1 hour, or your 10K goal pace. You don’t want to be able to carry on a conversation. Not sure what your Vo2max is?
  4. Cool down.

Here's a more in-depth guide on temp runs and pushing off how fast you feel tired when running! 

Fartlek Block Workouts: (Intermediate Level)

Goal: Gives you a break from traditional track speed workouts.                             

  1. Start running down one city block at a slow pace.
  2. Run the next city block at a faster pace. Repeat this 3x.
  3. Run at a hard pace (about 5 seconds faster than goal pace) for one city block.
  4. Recover with a slow walk/jog down the next city block. Build up to 6-8 Sets.
  5. Cool down.

Have you grabbed the free PDF printable version of these workouts yet?

Tell me where to send the free PDF version of this page so that you can have easy access to the workouts and there directions!

Heart for Hills: (Beginner Level)

Goal for this hill workout: Improves your strength, power, and efficiency as a runner.                                                            

  1. Choose a hill with a slight to medium grade.
  2. Make sure you have warmed up!
  3. Run up the hill at a hard, almost “all-out” pace for 20 seconds.
  4. Jog slowly back down for a total rest of 2 minutes.
  5. Repeat for a total of 5x for beginners. Work up to 8-10 hill repeats.

Here's an in-depth guide on running hill repeats, the best strength workout for a runner! 

Yes, you can run this hill workout on the treadmill

You might also enjoy learning about hill sprints

Related Pages:

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