

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:
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
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
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
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!
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