Boost Ultra-Running Performance with 3 Targeted Speed Sessions (Even When Time Is Tight)
Finding Speed in the Gaps
Ever stood at the start of a 100 km trail, the horizon a blur of trees and gravel, and wondered whether the miles you’ve logged will ever translate into a faster ultra?
That question first hit me on a damp Tuesday in the Scottish Highlands. I’d just finished a 30 km long run, legs heavy, mind buzzing with the familiar post‑run “I should have been faster”. The wind was still, the clouds low, and a lone hill rose ahead like a silent challenge. I stopped, slipped off my shoes, and stared at the hill for a long, quiet minute. In that pause, a simple thought emerged: perhaps I was trying to get speed from the long runs alone, when the real gains might be hidden in the short, hard bursts that sit between the kilometres.
The story behind the hill
I’ve spent the last decade chasing distance—marathons, 50 km, 100 km—believing that the more kilometres I logged, the faster I’d become. The hill, however, reminded me of a research thread I’d read about interval training in endurance sport. The premise was simple: high‑intensity work stimulates physiological adaptations that low‑intensity work cannot. By repeatedly challenging the body at a higher pace, you improve mitochondrial density, lactate clearance, and neuromuscular coordination. Those gains, once built, bleed into your easy runs, making them feel easier and faster.
A 2019 review in the Journal of Applied Physiology highlighted that just 20 minutes of well‑structured speed work per week can boost VO₂max as much as a 2‑hour easy run. The key is consistency and quality, not volume.
Why short speed sessions matter for ultra runners
- Time‑efficient efficiency – A 30‑minute hard session can deliver the same cardiovascular stimulus as a 2‑hour long run, freeing up precious training hours.
- Improved running economy – Faster work forces a higher cadence and better foot‑strike mechanics, which translates to less energy waste on the ultra‑day.
- Mental resilience – Tackling brief, uncomfortable efforts teaches the brain to stay calm under pressure, a skill that pays dividends when the miles start to stack up.
- Pacing awareness – Repeatedly hitting specific effort zones sharpens the internal feel of ‘hard’, ‘medium’, and ‘easy’, making race‑day pacing decisions more instinctive.
Self‑coaching with modern pacing tools
When I first added a personalised pacing system to my training, the experience changed from guess‑work to data‑driven confidence. Here’s how the same capabilities can help any runner take control:
- Personalised pace zones: By defining your own heart‑rate or effort bands, you know exactly how hard each repeat should feel, avoiding over‑ or under‑training.
- Adaptive training plans: The system adjusts the next workout based on how you performed today—if you struggled at the target pace, the next session will be slightly shorter or include more recovery.
- Custom workouts: You can design a 3‑minute repeat, a Yasso‑style 800 m, or a hill pyramid and let the tool handle the timing, splits, and rest intervals.
- Real‑time feedback: During the run, a glance at the screen tells you whether you’re still in the intended zone, letting you stay honest with yourself.
- Collections & community sharing: You can pull together a series of speed sessions (a “Speed Sprint Collection”) and compare notes with fellow ultra runners, swapping tweaks and keeping motivation high.
All of these features work quietly in the background; the runner still feels the run, but the data removes the guesswork that often leads to missed sessions or unnecessary fatigue.
A practical, starter speed workout
Goal – Boost top‑end speed while keeping the session under 30 minutes.
Warm‑up (10 min)
- 5 min easy jog
- 3 min of progressive strides (gradually increasing pace)
- 2 min light jog, ready for the repeats
Main set – 3‑minute repeats (aim for a 5 km race‑pace effort, roughly 85 % of maximum heart‑rate)
- 3 min hard effort (maintain a steady, controlled effort; use your personalised pace zone to stay in the ‘hard’ band)
- 2 min easy jog or walk recovery
- Repeat 6 times (total work: 30 min including recovery)
Cool‑down (5 min)
- Easy jog, allowing heart‑rate to drop below the ‘easy’ zone.
How to use the pacing tool
- Set the ‘hard’ zone to the target heart‑rate range.
- Enable the adaptive feature – if the last repeat felt too hard, the next week’s plan will suggest a slightly longer recovery.
- After the session, review the post‑run analysis: average pace, heart‑rate drift, and consistency across repeats.
Closing thoughts
Running an ultra is a marathon of patience, but the moments that make the difference are often the tiny, hard‑fought bursts that sit between the kilometres. By weaving in a few well‑structured speed sessions, you give your body the physiological edge it needs, and you hand yourself a clearer sense of pace for race day.
Happy running – and if you’re ready to try the 3‑minute repeat session, give it a go next week. Use a personalised pacing set‑up to keep the effort honest, track the data, and share your experience with the community. Your next ultra might feel a little faster, and a lot more enjoyable.
References
- Cross-Training — Blog — James Runs Far (Blog)
- Training — Blog — James Runs Far (Blog)
- Strength Training — Blog — James Runs Far (Blog)
- 3 Speed Sessions to Make the Most of Limited Training Time AND Improve Your Ultra-Running — James Runs Far (Blog)
- Speed Workouts — Blog — James Runs Far (Blog)
- 5 Short Training Sessions That Will Improve Your Ultra-Running — James Runs Far (Blog)
- Tempo — Blog — James Runs Far (Blog)
- Hill Repeats — Blog — James Runs Far (Blog)
Collection - Find Speed in the Gaps: 4-Week Intro Program
The 3-Minute Repeater
View workout details
- 12min @ 6'30''/km
- 6 lots of:
- 3min @ 4'30''/km
- 2min rest
- 12min @ 7'00''/km
to import the collection after you install it.
