Got a need for speed?

Developing speed is ideal for time-pressed runners, because getting faster requires short, targeted efforts.

Quick bursts improve your ability to produce energy without using oxygen while strengthening muscles, all of which help improve your speed.

If you’re new to speedwork or coming back after a lay-off, reduce the number of intervals in the following workouts by half and add more time to warm up, recover, and cool down.

Add an interval every other week until you’re up to speed.

You’ve got 20 minutes

You should: Run short sprints.

It’s the best workout in terms of bang for your buck. Sprints will help improve your neuromuscular ability to produce force and power, which can improve your running economy and delay muscle fatigue.’

Here’s how:  

• Run 100 metres all-out.
• Walk for three minutes until you have recovered and caught your breath.
• Repeat three times.
• (Start and end the workout with a five-minute jog.)

You’ve got 30 minutes

You should: Do one-minute repeats.

Your stride changes when you run faster. Your stride length increases, and your foot turnover and arm-pumping are different. Running these high-intensity repeats teaches your body how to maintain good form and run smoothly and quickly.

Here’s how: 

• Run one minute as fast as you can.
• Then jog for two minutes.
• Repeat seven times.
• Warm up for five minutes and cool down for four minutes. 

You’ve got 45 minutes

You should: Run 800m repeats.

Longer repeats increase muscle-fibre recruitment, which enhances force production and delays fatigue. Plus it improves your heart’s ability to pump blood and oxygen to your muscles.

Here’s how: 

Alternate fast and slow running.

For 35 minutes, alternate three minutes of running 15 seconds faster than 5-K pace with three minutes jogging slowly.

(Warm up and cool down for four minutes.)

You’ve got 1 hour (or more)

You should: Do a tempo run.

Regularly incorporating tempo runs into your training will increase the speed at which you can run aerobically, allowing you to run at a faster pace for longer – and when fatigue sets in, you’ll have the reserves to power through it.

Here’s how: 

• Run 30 seconds slower than 5-K race pace (that’s your tempo pace).
• Hold this pace for a 40-minute run.
• (Warm up and cool down for 10 minutes.)