Beginner-Friendly Speed Workouts for Runners: Improve Your Speed Safely

Why Speed Workouts Matter for Beginners

Speed workouts improve your running efficiency, making you a faster and stronger runner. These workouts teach your body to adapt to higher intensities, which helps you run faster and farther. Whether you’re training for a 5K or just want to improve your fitness, speed training is an excellent way to challenge yourself and break through plateaus.

The Importance of a Warm-Up

A proper warm-up is essential before any speed workout. It increases blood flow, loosens your muscles, and reduces your risk of injury. Start with an easy run for 5-10 minutes to gradually elevate your heart rate, followed by dynamic stretches to prepare your body for faster running.

Dynamic Warm-Up Routine

• Leg Swings: Swing one leg forward and backward, then side to side. Do 10 reps per leg.

• Arm Circles: Extend your arms and make circles, starting small and gradually increasing size. Do 10 circles in each direction.

• High Knees: March or jog in place, lifting your knees toward your chest. Continue for 30 seconds.

Beginner-Friendly Speed Workouts

1. Strides

Strides are short bursts of faster running, lasting about 20-30 seconds. They help you get used to running at a quicker pace without overexerting yourself.

How to Perform Strides:

1. After your warm-up, find a flat stretch of 100 meters.

2. Start at a slow jog and gradually accelerate to about 80% of your maximum effort over the first 10 seconds.

3. Maintain your speed for 10 seconds, then decelerate over the last 10 seconds.

4. Walk or jog lightly for 1-2 minutes between each stride.

5. Repeat 4-6 times.

2. Fartlek Training

Fartlek, a Swedish term meaning "speed play," involves alternating between running at a fast pace and jogging or walking for recovery.

Sample Fartlek Workout:

• Warm up with 10 minutes of easy jogging.

• Run fast for 1 minute, then jog or walk for 2 minutes to recover.

• Repeat this cycle 6-8 times.

• Finish with a 5-10 minute easy jog for your cool-down.

3. Beginner Track Workout

Track intervals provide a structured way to build speed. They allow you to focus on pacing while providing consistent recovery periods.

Sample Track Workout:

1. Warm up with a 10-minute easy jog.

2. Run 400 meters (1 lap) at a challenging but sustainable pace.

3. Recover with a 400-meter slow jog or walk.

4. Repeat this cycle 4 times.

5. Cool down with a 5-10 minute easy jog.

This workout can be adapted over time—add more laps or adjust your pace as you improve.

Don’t Skip the Cool-Down

Cooling down helps your body recover after speed workouts by gradually bringing your heart rate back to normal. It also reduces muscle soreness and stiffness.

Cool-Down Routine

1. Easy Run or Walk: Jog or walk slowly for 5-10 minutes.

2. Static Stretches: Focus on the muscles you’ve worked during your run. Hold each stretch for 15-30 seconds.

   • Hamstring Stretch: Sit with one leg extended and reach for your toes.

   • Quadriceps Stretch: Stand and pull one foot toward your glutes, keeping your knees close together.

   • Calf Stretch: Step one foot back and press your heel into the ground while leaning forward.

Tips for Beginner Runners

• Listen to Your Body: If you feel pain, stop and rest. It’s better to take a break than risk injury.

• Start Slow: Incorporate one speed workout per week to allow your body to adapt.

• Stay Consistent: Regular practice will lead to steady improvement.

• Fuel Your Runs: Eat a balanced meal a few hours before running and stay hydrated.

Start Your Speed Journey with Coach Brian

Speed workouts are an excellent way to challenge yourself and elevate your running. With beginner-friendly options like strides, fartlek training, and track intervals, you can safely build your speed and confidence. Remember, progress takes time—stay consistent and enjoy the process!

Ready to take your running to the next level? Fill out the form on the main page to inquire about adding speedwork to your routine. Coach Brian will create a personalized plan tailored to your fitness level and goals. Let’s get faster together—start today!