TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS | Sage Canaday high intensity training - Vo2maxProductions

Quick Summary

Video: TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS (Vo2maxProductions)

This is a quick summary of TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Build an aerobic base first – focus on easy‑pace (conversational) mileage and gradually increase weekly mileage (miles or km) before adding any high‑intensity work.
• Speed work improves muscle power and form – short, fast intervals increase stride length, cadence (often 180‑200 spm), and hip‑extension strength, making slower paces feel easier.
• Cardiovascular and metabolic boost – high‑intensity intervals raise heart‑rate and lung capacity, improve lactate handling, and increase metabolism, helping you burn more calories between runs.

Sample Workout (adaptable to your paces)

1. Warm‑up – 10‑15 min easy jog (conversational pace).
2. Speed interval – 6‑8 × 400 m repeats at faster than 5k race pace (or 800‑1000 m repeats at slightly slower than 5k pace). Rest 90‑120 seconds between reps.
3. Cool‑down – 10 min easy jog.

How to customise: Use the Pacing app to set the interval distance and target pace (e.g., 400 m at 5k‑pace + 30 s rest). Adjust the number of repeats (6‑10) and rest length to match your fitness level.

Closing Note

Give this speed‑injection workout a try this week and tweak the paces to suit your current training zone. Adding a few high‑intensity intervals will make your long‑run paces feel smoother, boost your cardio fitness, and keep your metabolism humming. Happy running, and feel free to customise the workout in the Pacing app for your own pace!

References

• TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS | Sage Canaday high intensity training - YouTube (YouTube Video)

Workout - Classic 400m Speed Repeats

• 20min @ 6'00''/km
• 7 lots of:
  • 400m @ 4'50''/km
  • 1min 45s rest
• 12min 30s @ 6'00''/km

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