Top-End Speed Development

Workout - Top-End Speed Development

• 15min @ 7'00''/km
• 4 lots of:
  • 25s @ 4'00''/km
  • 1min 30s rest
• 5 lots of:
  • 8s @ 3'30''/km
  • 2min rest
• 12min @ 7'30''/km

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Here’s a summary of StrengthRunning’s Speed Development for Distance Runners video—packed with actionable workouts you can start this week. Check out the full video for additional context.

Key Points:

• Maximal velocity training produces significant race-performance gains across distances, including marathons.
• Build speed during your easy-run days with strides and hill sprints; more experienced runners can incorporate track sprints, hammer reps, and brief hill repeats.
• Short, hard work combined with generous rest periods keeps the emphasis on power and speed.

Workout Example:

1. Strides – Perform 2–3 times weekly following easy runs: 4–6 repetitions of 20–30 seconds each. Start from an easy pace, accelerate to approximately 95–98% of maximum effort, hold that intensity for 2 seconds, then coast down naturally.
2. Hill Sprints – Once per week on a steep gradient: 4–6 repetitions of 6–10 second all-out efforts, walking down for recovery, with 90–120 seconds of rest between efforts.
3. Formal Speed Development – Every 7–10 days: 4 sprints over 20 meters at maximum speed, separated by 2-minute walking breaks between each rep.
4. Hammer Reps (advanced): During standard interval training (for example, 5 × 1 km repeats at 5K pace), drive the 4th or 5th repetition to all-out effort, then settle back into goal pace for any remaining reps.
5. Short Hill Reps – 4–5 repetitions of 30–45 seconds at 3–5K race pace on a steep hill, followed by 2–3 minutes of recovery between efforts.

Next Steps: Pick one of these methods this week—dial the intensities to your fitness level through the Pacing app, and watch your speed develop! 🚀

References

• Speed Development for Distance Runners - YouTube (YouTube Video)