How to Nail Your Next Speed Workout in 6 Easy Steps

Speed work doesn’t have to be near as intimating as most of us like to make it. Wether you are a beginner or an advanced runner- setting yourself up for success by doing these 6 simple steps will help you get the most out of your next speed work session. More than anything- you’ve just got to GO FOR IT! Even if you don’t hit the numbers you are wanting right away- our bodies know effort and if you stick with it you will begin to see the improvements that you are hoping for. Good luck!

How to nail your next speed workout in 6 easy steps

1- Do a full, proper warmup. Dynamic warmup plus 15-20 minutes easy running. Don’t you dare skip it! You will run faster with a proper warmup and it’s also easier (and safer) to hit paces. I’ve tried to cheat the system and it will fail you over and over.

2. Choose the right course. For instance- it’s hard for me to get to a track right now so typically do my speed work on the roads. Find a spot you feel safe with even terrain, low traffic and a nice straightaway. I love doing speed workout on a road I’m super familiar with, it helps me not to worry about anything but my running.

3. Take off the pressure! Seriously you have nothing to prove. Run fast because you love to run ! Let go of the time on your watch, turn up your tunes and see what you can do. You just might surprise yourself. Confidence is a super power and belief is a big part of seeing those times you want to see. I always see myself running times in my mind WAYY before I actually do it (sometimes years before ). Everyone has to start somewhere and now is the time. Kick fear in the behind and go get after it.


4. Save speed for days you feel good. I’m not saying wait for the perfect day (those don’t exist) but if you are fighting off a bug or had a super crappy night of sleep - consider saving it for tomorrow when you are feeling healthy & ready to fly. Also, one rule I have for myself and my athletes is no speed work the day after a super heavy lift or a monster workout. Remember when training to keep your hard days hard and easy days easy. It makes a big difference.

5. Fartlek fun. If intervals scare the out of you, start with Fartleks- they are a fun way to build both speed and confidence and a little less intimidating. A fartlek run means “speed play” meaning you are going to be running all sorts of paces from sprinting to walking. It can all be a part of a fun, killer fartlek workout. One of my favorite fartlek workouts that I perscribe to my athletes is 4-3-2-1. 4 minutes easy running, 3 minutes tempo effort, 2 mins recovery, 1 minute sprint. Depending on your level and the amount of time/miles you need to run you can repeat it 2-8 times. Be sure to start and end this workout with a 10-20 minute warmup and cooldown.

6. Get comfortable- shoes & clothes matter. I recommend having a specific pair of shoes meant for spadework- they don’t need to be track flats but rather a specific model meant for speed work- my current favorite is the Cloudboom from On running. Other top popular options amongst runners are Saucony Endorphin Pro and the Nike Alpha Fly . Additionally wear clothes that are tried, tested and true. When you are running fast you want to make sure that you don’t have to deal with unexpected chaffing or tugging on clothes that are bugging you.


Last, I have always loved my speed days- I think it comes from the love of track that was firmly planted in me way back in middle school. However, I know that many of my friends and athletes get really worked up about speed work and running full throttle. It’s normal to feel this way but it’s also something you can get better at. If you struggle with the mental side of spadework and it has you nervous all day- I recommend you keep it simple, set your self up for success by following these 5 simples steps and then let the rest go. Throw in some consistency and belief and you will be amazed at how much you can improve.

Rhandi Orme