Speed Workout for Beginners
If you want to become a faster runner you simply have to run faster. I believe that most every runner can improve his or her race times by including speed work. If you’re not concerned with getting faster right, speed work can increase your fitness level and make you a stronger, better runner.
Think back to when you first began running. Maybe you started with a walk/run program (that’s how I started) or maybe you ran around the block. No matter how you began, hopefully you gradually built up your running to where it is today. The same is true for speed work. It’s something you should ease into.
Before beginning speed work you should be able to comfortably run 4 miles and have been running consistently for a minimum of six weeks. Initially, speed workouts should be done one time per week and after an easy workout day.
“Pick-ups” are a great speed workout for any runner, but especially if your new to speed work.
If you haven’t tried speed work before or it’s been a while, try this workout:
- Warm-up: Run for 10-15 minutes at an easy pace
- Pick-up: For 1 minute run outside your comfort zone (you should not be able to talk and do this at the same time).
- Recover: Slow your pace back down to your normal running pace for 4 minutes
- Continue the pattern of running of 1 minute at your “pick-up” pace then 4 minutes of your regular pace for a total of 4x
- Cool-Down: Run for 10-15 minutes at an easy pace
Learning to be comfortable with being uncomfortable is both my favorite and least favorite part of speed work.
Which type of run do you prefer? LSD (long slow distance) or speed workouts?
Thanks for this! I’m a LSD runner for sure, who would like to improve her half and full marathon times.
But I hate speed workouts! Especially on a track! This sounds great though…I can throw it into my favorite outdoor routes…
Awesome! I haven’t done much speedwork (admittedly), or at least not consistently. I will definitely work this into my spring running program once I get my old endurance back. Thanks for sharing it!
Yes! I’ve been waiting on this post.
I just finished my first half and refused to think about speed. I just wanted to get all 13 miles sucessfully completed. Now that I have a second one on the calendar, i’m ready to work on speed!
Yay! Sorry it took so long!
I much prefer long, slow distances–mainly b/c I’m too lazy to do the speedwork I really need to in order to get to the next level of fitness. Thanks for this post FitChick! It will help me start my speed plan next week!!!
THANK YOU!!!!! I am going to do this next week. I love that it’s based on time and not distance. I’m so excited (if the wind ever stops blowing).
I enjoy both but longer and slower is certainly more comfortable than speed workout. Those can hurt.
Thanks for this post. I recently started running again after a long break (a year!) and it is disheartening because I feel like I am literally starting from scratch. So this post is timely! I definitely prefer the long slow runs.
On another note, I came across your blog earlier this year and have really been enjoying your posts! Keep them coming!
I so wish I could get my feet fixed & get back to better running again! Dang age & these flattening fat pads in my feet!
I’m not much for running, but when I do run I like it long and slow. Great tips! I am thinking about starting to run some more this summer….
I HATE speedwork. It’s the devil.
LSD all the way. Speed workouts freak me out!!