The 3 Key Workouts for Runners to Improve Speed and Endurance

🏃Speed sessions involve running fast, near, or above your VO2 max, improving top-end speed and efficiency.

🏃‍♀️Tempo runs are comfortably hard runs slightly below lactate threshold, improving speed endurance and adaptability.

🏃‍♂️Long runs at a conversational pace improve endurance and build your aerobic base.

🗓️Schedule speed workouts around 3-4 months before your race and increase intensity in the last 6 weeks.

👥Hitting the correct pace in long runs is crucial – run at a conversational pace within heart rate zones or based on the rating of perceived exertion (RPE) scale.

When should I do speed workouts?

—Start speed workouts around 3-4 months before your race and increase intensity in the last 6 weeks.

How should I determine my pace for long runs?

—Long runs should be at a conversational pace, within heart rate zones or based on the rating of perceived exertion (RPE) scale.

What are the benefits of tempo runs?

—Tempo runs improve speed endurance and help runners get used to the challenging feeling of running at a faster pace.

How often should I do these workouts?

—It is recommended to do each of these workouts once a week, with proper rest and recovery in between.

Can I combine these workouts in one session?

—It is generally more effective to focus on one specific workout per session to achieve the desired training adaptations.

00:00Running faster with fewer run sessions per week is possible.

01:35Speed sessions involve running fast, near, or above VO2 max.

04:26Tempo runs are comfortably hard runs below lactate threshold.

07:22Long runs improve endurance and build the aerobic base.

08:16Start speed workouts 3-4 months before the race.

08:48Long runs should be at a conversational pace.

09:33The three key workouts are speed sessions, tempo runs, and long runs.

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