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Beginning Runner’s Speed Workout

A great workout to get the body to start learning how to get faster without the fatigue or strain of a longer track set.

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This week’s run workout comes from Mike Portman, a USAT Level I coach who runs Peregrine Coaching in the Bay Area (Peregrine-coaching.com). Portman loves this workout because it includes just enough speedwork to include early in the season. “It’s a great workout to get the body to start learning how to get faster without the fatigue or strain of a longer track set,” he says. Plus, you can do this workout anywhere—road, trail, treadmill or track. If you’re just getting back to speed or doing it for the first time, Portman says to focus less on your actual pace and more on creating a difference in efforts.

RELATED – Perfect Pairings: How To Schedule Your Run Workouts

Warm-up

15 minutes easy jog
3x(20 seconds at 5K effort, 40 seconds jog), 2 minutes easy jog recovery

Main set

10x(1 minute at 5K-10K effort, 30 seconds walk, 30 seconds jog)

Cool-down

15 minutes easy jog

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