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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: Tempo Runs, Fartlek runs, Interval Training

and Hill Training. These are described below. For each type of workout, there are several basic factors that determine the quality

and benefits of the workout: Distance, Quantity, Intensity and Recovery. 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 no 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 second breaks between each rep.

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.
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:

Tempo Runs, Fartlek runs, Interval Training

and Hill Training. These are described below.

For each type of workout, there are several

basic factors that determine the quality and

benefits of the workout: Distance, Quantity,

Intensity and Recovery. 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 no 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 second breaks between each rep.

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.

Lexabean Fitness