These Beginner Speed Workouts Can Help You to Run Faster

So you’ve built a consistent running habit—congrats! Now you’re ready to take your training to the next level by adding some speed-work. Speed training can be intimidating for beginners, but it’s a great way to improve your fitness, running economy, and overall performance.

When Should Beginners Start Speedwork?

If you’re new to running, patience is key. Running places stress on your muscles, tendons, and bones, and it’s essential to let your body adapt to this stress before introducing more intensity.

General Guidelines for Starting Speedwork:

• Wait at least 3-4 months after beginning running consistently.
• Aim to average 10-15 miles per week before adding speedwork.
• Avoid speed training if you’re dealing with injuries or significant soreness.

Why Should Beginners Do Speedwork?

Speed training offers more than just faster race times. Here are some of the benefits:

1. Improved Aerobic Capacity: Speedwork trains your body to deliver oxygen more efficiently to your muscles, helping you feel stronger on every run.
2. Better Running Form: Running fast encourages quicker turnover and better posture, which can improve your overall efficiency.
3. Weight Loss and Muscle Toning: Faster running burns more calories and increases lean muscle mass, giving your metabolism a boost even after your workout.
4. Injury Prevention: Believe it or not, incorporating variety into your training—like faster running—can help prevent overuse injuries caused by repetitive movement patterns.

How to Introduce Speedwork

For beginners, slow and steady wins the race when it comes to speed training. Start with shorter intervals at a comfortably hard effort, and only include one speed session per week.

General Tips for Speedwork:

• Always warm up with dynamic stretches and at least 10 minutes of easy running to prepare your muscles.
• Don’t run your intervals as hard as possible. Instead, focus on maintaining a pace you can repeat consistently for all intervals.
• Use a safe location, such as a track, quiet road, or smooth trail, where you can focus without distractions.

3 Beginner-Friendly Speed Workouts

1. Strides

Strides are short bursts of fast running lasting 20-30 seconds. They’re perfect for introducing your body to faster paces without the intensity of long intervals.

Strides can be done at the end of an easy run or incorporated as surges during your run.

How to Do Strides:

• Gradually accelerate over the first 10 seconds.
• Maintain a fast pace (around mile race effort) for the next 10 seconds.
• Gradually decelerate over the final 10 seconds.
• Walk or stand for 45-60 seconds to recover between strides.

Sample Strides Workout:

• 30 minutes of easy running.
• 4-5 strides of 20-30 seconds each, with 45-60 seconds recovery.

2. Short Fartlek Intervals

Fartlek, which means “speed play” in Swedish, is a fun and flexible way to introduce faster running. You alternate between hard running and easy recovery, letting effort—not pace—guide you.

Sample Short Fartlek Workout:

• Warm-up: 10 minutes of easy running.
• Main set: 6-8 x 1 minute hard running, followed by 2 minutes easy running or walking.
• Cool-down: 5-10 minutes of easy running.

As you progress, you can increase the duration of the hard intervals or reduce the recovery time.

3. Hill Repeats

Hill repeats build both strength and speed by forcing your muscles to work harder to overcome gravity. They’re also less stressful on your joints compared to flat speedwork.

How to Do Hill Repeats:

• Find a moderate hill (not too steep).
• Run uphill for 30-60 seconds at a hard but sustainable effort.
• Walk back down to recover before starting the next repeat.

Sample Hill Repeats Workout:

• Warm-up: 10 minutes of easy running.
• Main set: 5-6 x 30 seconds hard uphill running, walk back down to recover.
• Cool-down: 10 minutes of easy running.

The Importance of Recovery

Speedwork is a higher-intensity activity that places additional stress on your body. To avoid injury and maximize gains, prioritize recovery:

• Schedule at least one day of rest or active recovery (such as walking or yoga) after a speed session.
• Keep your speedwork days and long run days separated by at least 48 hours.
• Don’t neglect proper hydration, sleep, and nutrition.

Final Thoughts

Speed training doesn’t have to be intimidating.

By starting with beginner-friendly workouts like strides, fartleks, and hill repeats, you can safely build speed and strength over time. The key is to listen to your body, focus on consistency, and celebrate the small victories along the way.

Speedwork is not just for elite runners, it’s for anyone looking to challenge themselves, improve their fitness, and add variety to their running routine.