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5 Speedwork Drills

May 26, 2008 | in Fitness |

Speed training provides variety to your workout and enables you to improve your race times and overall fitness. Check out Paul "Crazy Legs" Stofko's 5 Speedwork Drills and see how they can benefit you in your training.

This post has been provided by Paul "Crazy Legs" Stofko, a Certified Personal Trainer, Certified Running Coach and marathon/ultrarunner with degrees in Exercise Science and Nutrition. Check out our interview with Paul for background and contact information.

Speed training is important for runners that want to improve their finish and split times. It can also be a beneficial tool for all runners to improve their stride, stamina and overall fitness level. Caution and common sense should be demonstrated with speed training, as the heightened intensity can result in injury or overexertion. Don't be overzealous. As with all training, consult with a physician and/or fitness expert before beginning or altering your training program.

Workout 1

5-10 minute warm-up
1 minute hard then 1 minute easy
repeat 10 times
cool-down for 5 minutes

Workout 2

5-10 minute warm-up
1 minute hard then 1 minute easy
2 minutes hard then 2 minutes easy
3 minutes hard then 3 minutes easy
4 minutes hard then 4 minutes easy
repeat cycle 1-4 minutes 2 times
cool-down 5 minutes

Workout 3

5-10 minute warm-up
½ mile easy then ½ mile hard
1 mile easy then 1 mile hard
½ mile easy then ½ mile hard
1 mile easy then 1 mile hard
5 minute cool-down

Workout 4

5-10 minute warm-up
increase mph by .1 every 30 seconds for 30 minutes
cool-down for 5 minutes

Workout 5

5-10 minute warm-up
2 minutes hard then 2 minutes easy
4 minutes hard then 4 minutes easy
6 minutes hard then 6 minutes easy
cool-down for 5 minutes

Consult with a physician and/or fitness expert before beginning or altering your training program. Please review the Terms of Service for more information.

Photo courtesy of Mike Warren at Flickr

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