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Runners are busy and don’t always have time to drive to the oval and run in circles. Here are five workouts for speed you can do anywhere, including hilly terrain:
THE LADDER
Warm up to moderate pace for up to 20 minutes
5 minutes at half marathon pace
3 minutes at 10K pace
1 minute at 5K pace
1 minute easy
Repeat three times
Cool down 10 minutes
THE HILLS*
Warm up for 10-15 minutes
2x [30 seconds at 2% incline or moderate hill, 30 seconds easy]
2x [30 seconds at 4% incline or slightly steeper hill, 30 seconds easy]
2x [30 seconds at 0% or flat road, 30 seconds easy]
Repeat six times, keeping speed as even as possible though the hills
Cool down 5 minutes
*You can use a treadmill for incline reference here as an option
ON AND OFF
Warm up for 10-15 minutes
3 minutes fast or “on”, 1 minute easy or “off”
2 minutes fast, 1 minute easy
1 minute fast, 30 seconds easy
Repeat 5 times
Cool down 5-10 minutes
THE LONG RUN
Plan pickups in your long run with 1 minute hard efforts during each of your last 5 miles. This will teach your legs to run fast while fatigued. Be sure to focus on your form and keep it when you pick up the pace!
THE QUICKIE
Warm up easy with a 10 minute jog
3 x 5 minutes at 10K pace with easy 2-minute jog or walk in between
Cool down 5 minutes and stretch