The only way to run faster is…wait for it…to run faster. This may sound like a cliché, but it’s only because it’s true. Speed running workouts are the ideal training approach if you’re looking to boost your speed—whether you’re looking to be the fastest guy (or gal) on the block or to achieve a new 5K personal record.
Therefore, here some of the most speed workout practical tips that can help you run faster and further without risking injury or burnout.
Weight Loss and Speed Work
When it comes to fast weight loss results, speed work is the way to go. Numerous studies showed that interval running—a form of speed work—burns up to three times more calories than running at slow pace. Therefore, if you’re struggling with your weight loss running, you may need to change your training approach and try out speed work.
Starting speed work is no different than taking your first steps as a runner. Remember those old days? When you first embarked on the running path, you ran for just a couple of minutes every other day, and gradually built it up to your current mileage. Running 10 or 40 miles a week didn’t came from nowhere or overnight. Therefore, opt for the same approach to speed work. Make sure to have at least three months of running base behind you, and then begin with just one workout per week.
A Typical Program
Here is a typical interval workout speed session.
– Start with a warm-up. Before each session, jog slowly for 10-minute to boost blood-flow to the muscles and raise your body temperature. This helps you enhance performance and ward off premature fatigue and injury.
– Go for your first speed interval at no more than 75 percent of your maximum cardio capacity for one full minute.
– Slow down your running pace for the next minute for recovery. Make sure to breathe deeply and get ready for the next set.
– Go for another one full minute interval at 80 percent of your max. Jog slowly for recovery.
– Repeat the cycle 8-9 times.
– Resume the speed work session with a 10-minute slow jog as cool down. Breathe deeply and gently stretch your body afterwards.
This beginner program is just to give you a clear blueprint on how to proceed with interval running. It’s not writing in stone. As a result, make sure to opt for a program that feels right. Adjust the length and intensity of each interval to your own needs and fitness skill. Doing too much too soon can only leave you fatigued or even worse: injured. And nobody wants that.