When do I increase the pace of my speed workouts? - StrengthRunning

Intro

This is a quick summary of When do I increase the pace of my speed workouts? from StrengthRunning. 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

• Performance‑based pacing: base your workout paces on recent race performances (e.g., 5K, 10K, marathon). Your race times are the most accurate barometer of fitness.
• Adjust when you improve: if your 5K time drops from 25:00 (≈8:05 min/mi) to 24:00 (≈7:40‑7:45 min/mi), increase your 400‑m repeat pace from about 2:00 per 400 m to roughly 1:55‑1:56.
• Tempo runs: use a pace calculator (input recent race time) or go by feel – a comfortably hard effort you could hold for about an hour. Adjust for heat, sleep, or fatigue.
• Flexibility: don’t force a PR pace every workout; adapt based on how you feel and external factors.
• Negative‑split approach: start a speed session at your current race pace, then finish the last 2‑3 reps at your goal pace (faster by 15‑60 seconds for a 5K) to teach the body a slightly faster pace.

Workout Example

# 5K Speed Session (400‑m repeats)
- 10 × 400 m repeats
- Reps 1‑8: run at current 5K race pace (e.g., 8:05 min/mi → ~2:00 per 400 m)
- Reps 9‑10: aim for goal 5K pace (e.g., 7:40‑7:45 min/mi → ~1:55‑1:56 per 400 m)
- Finish with a negative split: try to drop a few seconds per final rep (e.g., 1:54, 1:52, 1:50, 1:49).
- Rest 1‑2 min between reps; adjust rest if you feel fatigued.

Closing Note Give this workout a try and adjust the paces to match your latest race results—customise it in the Pacing app to fit your own fitness level. Happy training, and keep pushing your speed! 🚀

References

• When do I increase the pace of my speed workouts? - YouTube (YouTube Video)

Workout - Progressive 5K Speed Session

• 10min @ 6'00''/km
• 7 lots of:
  • 400m @ 3'50''/km
  • 1min 30s rest
• 3 lots of:
  • 400m @ 3'40''/km
  • 1min 30s rest
• 10min @ 6'30''/km

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