Speed Work
6 articles
TrainingSeptember 11, 2026 · 8 MIN
Marathon Pace Intervals: The Workouts That Build Race Confidence
Marathon pace intervals improve running economy by 3-5% and shift lactate threshold by 5-8%, making race effort feel sustainable. Learn the specific MP interval sessions — from 6×1 mile to progressive long runs — that build the physiological and mental foundation for race day success.
TrainingAugust 1, 2026 · 7 MIN
Hill Repeat Training for Runners: Protocols, Benefits, and Race-Specific Application
Hill repeats build power, running economy, and VO₂max simultaneously — with 20–30% lower impact forces than flat speed work. Complete protocol guide for short hills, long hills, and race-course-specific integration.
TrainingJuly 29, 2026 · 8 MIN
Track Workouts for Endurance Runners: The Complete Session Guide
The track is the most precise environment for developing speed, VO2max, and running economy. This guide covers eight structured track sessions — from 800m repeats to 3000m time trials — with pacing guidelines for every level.
TrainingJuly 24, 2026 · 7 MIN
Running Strides: The Overlooked Speed Tool for Endurance Runners
Strides are 20-second controlled accelerations that improve neuromuscular efficiency, running economy, and leg turnover without adding meaningful training stress. Most endurance runners should be doing them — and most don't.
TrainingJuly 20, 2026 · 7 MIN
Fartlek Training: The Most Versatile Speed Workout for Endurance Runners
Fartlek — Swedish for "speed play" — is an unstructured form of interval training that builds VO2max, improves running economy, and develops mental toughness. Here's how to use it effectively across the training calendar.
TrainingJuly 18, 2026 · 8 MIN
VO2max Interval Workouts: The Sessions That Drive the Biggest Aerobic Gains
VO2max-targeted intervals are the highest-leverage training tool for improving aerobic capacity. Done correctly, 4–8 weeks of structured VO2max work can lift VO2max by 5–8% in trained athletes. Here are the sessions and the science.