To increase your speed over distance, focus on incorporating specific speed workouts into your training. These workouts should be designed to improve your endurance and pace over longer distances.
Speed Training Strategies
The key to running faster for longer distances is to combine different types of speed training. This helps improve both your speed and stamina. Here's a breakdown of workout types:
- Interval Training: This involves alternating between high-intensity bursts and periods of lower intensity recovery. For example, you might run 400-meter repeats at a fast pace followed by a recovery jog.
- Focus for Distance: To improve speed over distance, focus on longer interval work as suggested by Becs.
- Tempo Runs: These are sustained effort runs performed at a comfortably hard pace. The goal is to improve your lactate threshold, which is your body's ability to sustain a faster pace.
- Hill Sprints: Short, intense runs up a hill followed by a recovery jog or walk. Hill sprints build strength and power, which translates to speed improvements on flat surfaces.
Examples of Speed Workouts
| Workout Type | Description | Purpose |
|---|---|---|
| Long Intervals | 6-8 x 800m repeats with recovery jogs | Builds speed endurance; good for improving pace over distance. |
| Tempo Run | 20-40 minutes at a comfortably hard pace | Improves lactate threshold and sustainable pace. |
| Hill Sprints | 8-10 short, hard sprints up a hill, with easy jog recovery | Improves power and strength. |
Why Speed Workouts Are Effective
- Improved Cardiovascular Fitness: Interval training and tempo runs place demands on your cardiovascular system, making it more efficient over time.
- Increased Muscle Strength & Power: Hill sprints and other speed-focused sessions enhance the power and strength of your leg muscles.
- Enhanced Running Economy: Over time, these workouts help you run more efficiently by making your body more adept at utilizing oxygen and energy.
Tips for Success
- Start Gradually: Begin with one or two speed workouts per week, allowing your body time to adapt.
- Warm Up Properly: Always warm up before any speed work session to avoid injuries.
- Cool Down: End each session with a cool down to help your body recover.
- Listen to Your Body: Don't push yourself too hard, especially when starting out. Rest when you need it.
- Consistency is Key: Regular speed work will lead to significant improvements in your speed over distance.
By consistently incorporating speed training, like interval work, tempo runs and hill sprints into your routine, you will see a substantial increase in your speed over distance. Remember to focus on longer interval work, if your goal is to run faster for longer as mentioned by Becs.
