Copyright Lexabean, LLC

Lexabean Fitness

Speed Training

Speed Training Workouts

Speed training is an important part of any training program. There are 4 basic types of speed workouts that form the foundation of speed training. These are described in more detail below. For each type of workout, there are several basic factors that determine the quality and benefits of the workout: • Distances for speed workouts can range from 200 yards for an interval run to 13 miles for a marathon paced tempo run. • Quantity is the number of repeats (reps) you do, especially for interval training. • Intensity is your pace, which for speed workouts should be at race pace or faster. • Recovery is the amount of rest time you take between reps,

Tempo Runs

A tempo run is a type of a speed workout where you maintain for about 20 - 60 minutes a pace of 80-90% of a recent 10k or about 25-30 seconds slower than your 5k race pace. This type of run is designed to help you run faster for longer periods and is especially helpful training for long-distance races

Fartlek Runs

Fartlek literally means speed play where runners alternate moderate to hard efforts with easier paces. A typical workout starts with a warm-up then during the run introduce a faster effort for a short period of time (for example to a designated tree or sign) followed by an easy effort to recover. These types of workouts help lay the foundation for moving into more structured track or road based speed work. You can use time to measure the duration of the faster run (for example 3 minutes) or a distance (run fast ¼ mile or to a specific landmark). Fartlek workouts are a great way to introduce more intense, faster running into your workouts while you are focusing on building your base at easy efforts. The best way to handle a hill workout is to maintain a consistent effort uphill.

Hill Training

Hill Training, also known as hill reps, are an excellent way to improve your fitness while you workout muscles you don’t normally focus on when you do other types of running. In particular, running uphill, running downhill and running on flat surfaces each involve different muscles building strength in your hips, core and legs while also providing a great cardio workout, boosting VO2 max, resting heart rate, speed endurance and race performance - especially for middle and long distance runners. The best way to run hill repeats is to follow the steps noted below. Keep in mind, you should only do hill repeats once a week and each time you do them, try to find different hills with varied length and incline. 1) Find a hill that is between 100 - 200 meters long with a steep enough incline to test you while ensuring you can maintain proper pacing and form. 2) Prior to starting the hill reps, warm up with a light jog for at least 10 - 15 minutes. 3) For each hill repeat, focus on maintaining proper form at your 5k race pace for the entire hill. 4) When you reach the top of the hill, you should find your breathing labored and legs feel heavy. Recover by an easy jog down the hill. 5) When you reach the bottom of the hill, recover for 30 seconds and repeat the workout. The number of repeats you do depends on your fitness level and experience. Beginner runners should start with 2-3 repeats adding a repeat each week. Advanced runners can start with six repeats building up to 10 repeats.

Interval Training

Interval training is a form of speed work that can do wonders for your fitness and take you to the next level of running. Interval training involves running laps on a track at full speed, with 30 - 60 second breaks between each rep. These are great to do with a training partner who can help you maintain a good, brisk pace. An example track workout is below. 1) 5 minute warm up, comfortable jog on the track 2) 1 lap full speed, then 1 minute recovery 3) 2 laps full speed, 1 minute recovery 4) 1 lap full speed, 1 minute recovery 5) 2 laps full speed, 1 minute recovery 6) 2 laps full speed, 1 minute recovery 7) 1 lap full speed, 1 minute recovery 8) 1 lap full speed, 1 minute recovery 9) 1 lap full seed, 1 minute recovery 10) 5 minute recovery, cool down easy jog on track
Copyright Lexabean, LLC
Speed training is an important part of any training program. There are 4 basic types of speed workouts that form the foundation of speed training. These are described in more detail below. For each type of workout, there are several basic factors that determine the quality and benefits of the workout: • Distances for speed workouts can range from 200 yards for an interval run to 13 miles for a marathon paced tempo run. • Quantity is the number of repeats (reps) you do, especially for interval training. • Intensity is your pace, which for speed workouts should be at race pace or faster. • Recovery is the amount of rest time you take between reps,

Tempo Runs

A tempo run is a type of a speed workout where you maintain for about 20 - 60 minutes a pace of 80-90% of a recent 10k or about 25-30 seconds slower than your 5k race pace. This type of run is designed to help you run faster for longer periods and is especially helpful training for long-distance races

Fartlek Runs

Fartlek literally means speed play and involves a continuous run in which periods of faster running are mixed in with periods of moderate placed running (but not a complete rest like what you would do for interval training).

Interval Training

Interval training is a form of speed work that can do wonders for your fitness and take you to the next level of running. Interval training involves running laps on a track at full speed, with 30 - 60 second breaks between each rep. These are great to do with a training partner who can help you maintain a good, brisk pace. An example track workout is below. 1) 5 minute warm up, comfortable jog on the track 2) 1 lap full speed, then 1 minute recovery 3) 2 laps full speed, 1 minute recovery 4) 1 lap full speed, 1 minute recovery 5) 2 laps full speed, 1 minute recovery 6) 2 laps full speed, 1 minute recovery 7) 1 lap full speed, 1 minute recovery 8) 1 lap full speed, 1 minute recovery 9) 1 lap full seed, 1 minute recovery 10) 5 minute recovery, cool down easy jog on track

Hill Training

Hill Training, also known as hill reps, are an excellent way to improve your fitness while you workout muscles you don’t normally focus on when you do other types of running. In particular, running uphill, running downhill and running on flat surfaces each involve different muscles building strength in your hips, core and legs while also providing a great cardio workout, boosting VO2 max, resting heart rate, speed endurance and race performance - especially for middle and long distance runners. The best way to run hill repeats is to follow the steps noted below. Keep in mind, you should only do hill repeats once a week and each time you do them, try to find different hills with varied length and incline. 1) Find a hill that is between 100 - 200 meters long with a steep enough incline to test you while ensuring you can maintain proper pacing and form. 2) Prior to starting the hill reps, warm up with a light jog for at least 10 - 15 minutes. 3) For each hill repeat, focus on maintaining proper form at your 5k race pace for the entire hill. 4) When you reach the top of the hill, you should find your breathing labored and legs feel heavy. Recover by an easy jog down the hill. 5) When you reach the bottom of the hill, recover for 30 seconds and repeat the workout. The number of repeats you do depends on your fitness level and experience. Beginner runners should start with 2-3 repeats adding a repeat each week. Advanced runners can start with six repeats building up to 10 repeats.

Lexabean Fitness