5 Speed Workouts to Improve Mile Time
Runners, want to get faster? Then, you have to train faster.
The reality is you won’t make gains running the same route at the same pace on the same days week after week.
If you want to improve your mile time, you need to incorporate speed workouts into your routine.
Let's explore five effective speed workouts that can help you achieve new personal records.
1. Interval Training: The Foundation of Speed Work
Intervals are crucial for developing speed endurance. They combine short, intense bursts and fast speeds with periods of recovery between.
Here's an example of a basic interval workout:
10-minute warm-up jog
6-8 repetitions of 200 meters at goal mile pace
2-3 minutes walk or jog recovery between reps
10-minute cool-down jog
As you get stronger and faster, you can increase the distance of your reps and decrease the recovery between them. This approach helps you gradually build toward holding a faster pace for longer distances.
2. Fartlek Runs: Flexible Speed Development
A fartlek run, Swedish for "speed play," is a highly adaptable speed workout you can incorporate into your longer runs. Basically, you decide how long, fast, and frequent your intervals are during the run.
Here’s an example of a basic fartlek workout:
10-minute easy jog to start
Alternate 30 seconds at goal mile pace with 2 minutes easy pace
Continue for 20-30 minutes
10-minute cool-down jog
Fartleks improve your ability to change pace, a valuable skill for racing scenarios.
And, yes. If you want to run a faster mile, building the ability to run for longer distances will help you. They help build muscular and cardiovascular endurance that comes in handy when you want to run faster at shorter distances.
3. Hill Repeats: Building Strength and Speed
Hill repeats are exactly like they sound. You run up and down a hill. The purpose? Hill repeats help build leg strength and cardiovascular endurance. They’re excellent for developing power and improving form.
Here’s an example of a basic hill repeat workout:
Find a decent hill (100-200 meters long)
10-minute warm-up jog
Run up the hill at 80-90% effort
Jog or walk down for recovery
Repeat 6-8 times
10-minute cool-down jog
The strength gained from hill work translates to faster times on flat terrain.
4. Tempo Runs: Enhancing Lactate Threshold
A tempo run is where you run at a comfortably hard pace for a set period of time. Tempo runs are key for helping you develop the ability to sustain faster paces for longer distances.
Here’s an example of a basic tempo run workout:
10-minute easy jog to warm up
20-40 minutes at "comfortably hard" pace - you should be breathy and not able to speak in full sentences.
10-minute cool-down jog
Temp runs improve your body's ability to clear lactic acid which helps prevent muscle fatigue.
5. Progressive Runs: Practicing Strong Finishes
A progressive run is where you gradually increase your pace over the duration of the run. They help you learn how to pace yourself and finish strong.
Here’s an example of a basic progressive run workout:
10-minute easy jog to warm up
Run for 20 minutes, increasing pace every 5 minutes
Finish the last 5 minutes near your 5K pace
10-minute cool-down jog
This workout enhances your capacity to push through fatigue in the final stages of a race.
How to Incorporate Speed Work Safely
Speed work makes the dream work but it’s much harder on your body. Start with one session per week and gradually increase to 2-3 speed workouts a week as your fitness improves.
Listen to your body and don't hesitate to take extra rest when needed.
By integrating these workouts into your training plan, you'll be well on your way to faster mile times.
Want more running tips and inspiration?
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Note: This content is for informational purposes only. Always consult with a healthcare professional before starting a new exercise regimen, especially if you have any pre-existing conditions.
