Benefits of Speed Workouts
Structure of Speed Workouts
Speed workouts consist of alternating between high-intensity running phases and recovery phases. Typically, you perform 6-15 repetitions (1 repetition = 1 high-intensity phase + 1 recovery phase).
General Principles:
How Fast Should You Run?
There is no strict rule, but generally, speed workouts should be done in heart rate zone 5 or at 90-100% of your VO2 max. If you can talk comfortably while running, you’re not working hard enough. Speed workouts push your body into anaerobic metabolism (without sufficient oxygen).
Typically, the high-intensity phases last between 1-10 minutes or cover distances from 400 meters to 3 kilometers. The longer the interval, the slower the pace will be. You may need to experiment to find your optimal speed for these workouts.
How Long Should Each Speed Phase Be?
There are no specific rules here either. Coach Jack Daniels often uses 200-meter intervals. Yasso 800s involve running multiple 800-meter intervals. Kipchoge’s training includes 1-kilometer repeats, and Deena Kastor has described “mile repeats.” Sage Canaday’s ultra training sometimes features 2-mile repeats.
Personally, I usually do 800 meters, but occasionally I mix it up with 1200 or 1600 meters.