Top-End Speed Development

Aug 13, 2025

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A summary of StrengthRunning’s Speed Development for Distance Runners, with workouts you can start this week. Watch the full video for context.

Key points:

Maximal velocity training produces real race gains across distances, including marathons.
Build speed on easy-run days with strides and hill sprints. More experienced runners can add track sprints, hammer reps, and short hill repeats.
Short, hard work plus generous rest keeps the focus on power and speed.

Workout example:

Strides: 2-3 times a week after easy runs. 4-6 reps of 20-30 seconds. Build from easy to ~95-98% of max effort, hold for 2 seconds, then coast.
Hill sprints: once a week on a steep grade. 4-6 reps of 6-10 second all-out efforts, walk down to recover, 90-120 seconds rest between.
Formal speed development: every 7-10 days. 4 sprints over 20 m at max speed, 2-minute walking break between each.
Hammer reps (advanced): during standard intervals (e.g. 5 x 1 km at 5K pace), drive the 4th or 5th rep all-out, then settle back into goal pace.
Short hill reps: 4-5 reps of 30-45 seconds at 3-5K race pace on a steep hill, 2-3 minutes recovery.

Next steps: pick one this week and dial intensities in the Pacing app.

References