Speed
Easy Run with 6 Strides
6 × (20 s at 800 m pace, 1 min jog)
Speed Workouts for Runners
Strides, 200 m and 400 m repeats, 300s and short sprints that build running economy, leg speed and a finishing kick for distance runners.
Workouts
18 workouts
Speed
Running Drills and Strides
2 × (30 s very easy, 30 s jog, 30 s very easy, 30 s jog, 30 s very easy, 30 s jog, 30 s very easy, 30 s jog), 6 × (80 m at 800 m pace, 80 m jog)
Speed
Quick Cadence 8 x 30 s
8 × (30 s at tempo, 90 s jog)
Speed
10 x 200 m at Mile Pace
3 × (20 s warm-up, 1 min jog), 10 × (200 m at 1500 m pace, 200 m jog)
Speed
6 x 400 m at Repetition Pace
3 × (20 s warm-up, 1 min jog), 6 × (400 m at 1500 m pace, 400 m jog)
Speed
6 x 300 m at 800 to 1500 m Pace
4 × (20 s warm-up, 1 min jog), 6 × (300 m very hard, 3 min jog)
Speed
Pre-Race Sharpener 4 x 200 m
4 × (200 m at 1500 m pace, 200 m jog), 2 min jog, 4 × (15 s at 800 m pace, 45 s jog)
Speed
8 x 10 s Max Speed Sprints
3 × (20 s warm-up, 1 min jog), 8 × (10 s sprint, 2 min rest)
Speed
Flying 30 m Sprints
4 × (20 s warm-up, 1 min jog), 5 × (30 m sprint, 30 m sprint, 4 min rest)
Speed
2 x 4 x 300 m with Short Rest
4 × (20 s warm-up, 1 min jog), 4 × (300 m at 1500 m pace, 100 m jog), 8 min jog, 4 × (300 m at 1500 m pace, 100 m jog)
Speed
8 x 150 m Fast and Relaxed
3 × (20 s warm-up, 1 min jog), 8 × (150 m sprint, 150 m jog)
Speed
Ins and Outs 6 x 150 m
4 × (20 s warm-up, 1 min jog), 6 × (50 m sprint, 50 m sprint, 50 m sprint, 3 min rest)
Speed
Change of Gears 4 x 300 m
4 × (20 s warm-up, 1 min jog), 4 × (100 m at 1500 m pace, 100 m at 800 m pace, 100 m sprint, 5 min jog)
Speed
Repetition Sets 2 x (200-200-400 m)
3 × (20 s warm-up, 1 min jog), 2 × (200 m at 1500 m pace, 200 m jog, 200 m at 1500 m pace, 200 m jog, 400 m at 1500 m pace, 600 m jog)
Speed
200 m On, 200 m Float, 8 Rounds
3 × (20 s warm-up, 1 min jog), 8 × (200 m at 1500 m pace, 200 m jog)
Speed
Treadmill Pickups 10 x 30 s
10 × (30 s at 1500 m pace, 90 s jog)
Speed
3 x 500 m at 800 m Pace
4 × (20 s warm-up, 1 min jog), 3 × (500 m at 800 m pace, 8 min jog)
Speed
Running Plyometrics and Strides
2 × (20 s very easy, 40 s jog, 20 s very easy, 40 s jog, 20 s very easy, 40 s jog, 20 s very easy, 40 s jog), 6 × (20 s at 800 m pace, 1 min jog)
Speed Workouts
Speed work for distance runners covers everything faster than 3k race pace, from relaxed strides to short sprints at close to top speed. Efforts last from a few seconds to about a minute, and the recoveries are long enough that each one can be run with good form. The goal is quality, not fatigue.
Fast running improves running economy, coordination and the power of your stride, so race paces feel easier. It also builds the finishing kick that decides many races. The category includes strides and drills, cadence work, 200 m and 400 m repeats at mile pace, 300s between 800 m and 1500 m pace, short sprints, flying sprints and a pre-race sharpener.
Strides fit into any week, two or three times after easy runs. Harder speed sessions such as 300s or flying sprints work well once a week in the base and build phases, with at least two days to the next fast session. Warm up thoroughly with drills and strides, because muscles and tendons need preparation for high speeds.
Beginners can start with strides after easy runs, drills and quick cadence work. Intermediate runners move to 200 m and 400 m repeats or short sprints. Experienced runners with healthy hamstrings can add flying sprints and speed endurance sets such as 2 x 4 x 300 m.
Questions about Speed Workouts
Do marathon runners need speed work?
Yes, in small doses. Strides two or three times a week and an occasional session of 200 m repeats keep your stride efficient and your legs used to faster running. That makes marathon pace feel easier and helps in a sprint finish. Long, hard speed sessions are less useful for the marathon and can be replaced by race pace work.
What is the difference between strides and sprints?
Strides are accelerations to about 85 to 90 % of top speed, held for 15 to 30 seconds, with the focus on relaxed form. Sprints go closer to maximum speed and are shorter, usually 10 seconds or less, with long recoveries. Strides add almost no fatigue, while sprints place more load on muscles and tendons.
How long should I recover between speed repeats?
Recover long enough that the next repeat is as fast and relaxed as the one before. For 200 m and 400 m at mile pace, a jog of the same distance works. For 300 m at 800 m to 1500 m pace, two to three minutes of walking and jogging are common. Maximum sprints need two to four minutes.