I know what you’re thinking, the blog post’s title sounds like the lamest possible sequel in the ridiculously long-running movie franchise. You’re not wrong. But, when it comes to running, speed work is the most exciting installment of a training plan.
Speed freak
My neighbors had better watch out. Despite being a quiet and peaceful community, there is a new danger on the block threatening to upend the harmony among the white picket fences and lush green lawns.
Who’s the culprit that enjoys speeding through the neighborhood with their shoes thumping and music blaring? It’s a runner none other than myself, rocking a pair of Saucony Endorphin Pro 3 and blasting “beast mode” jams, in my earbuds, anyway. I’m not that obnoxious.
I’d definitely be exceeding the pedestrian speed limit, if there was such a thing. It’s times like these they ought to require a “runner’s license” to run on the roads.
I hear the sound of footsteps approaching. I turn my head to look back and before I can make out the sight, a fellow runner zooms by, leaving me in the dust. Hmm, maybe I’m not as fast as I thought I was? I guess “fast” is relative, isn’t it?
“Before I get too big for my britches, er, running shorts, I’ll get off my high horse and admit all speed workouts are daunting.”
Speed bump
Before I get too big for my britches, er, running shorts, I’ll get off my high horse and admit all speed workouts are a bit daunting to me. While it’s challenging to maintain the fast pace, often, the hardest part isn’t pounding the pavement — it’s preparing the mind for the workout ahead. There’s no “taking it easy” like in an everyday run, recovery run, or a long run. There’s nothing familiar about speed workouts. No matter how many times you’ve done them, you’re never quite sure how they’ll go.
But it’s the accompanying exhilaration I feel during these runs that makes the reward feel as great as the obstacle. Outside of races, they’re the only type of run that gives me butterflies.
“Each tenth of a mile of a speed workout is an adventure, and with it, brings intrigue to what my pace will read on the watch speedometer.”
Get up to speed
I love it when my training plan calendar says it’s speed day. My ride of choice? A tempo run equipped with marathon pace for anywhere from four to ten miles per workout.
Each tenth of a mile of a speed workout is an adventure, and with it, brings intrigue to what my pace will read on the watch speedometer. As with any great joy ride, a soundtrack is key to keeping the ignition running strong. I’ve never ran a race or done speed work without music: it’s the fuel that powers me to go from zero (seconds) to sixty (minutes) at a pace of around eight to nine miles per hour.
Of course, just as no two training weeks are the same, no two speed workouts are similar. As those who follow training plans know, adjustments are commonplace. Whether due to a lack of sleep, tired legs from an intense prior week of training, poor weather, or life getting in the way, often times, we must shift gears to stay the course. Sometimes that means moving a speed workout to another day. Other times, it means skipping one altogether to protect the body.
Long time, no speed
Despite my love of them, I had never incorporated a true speed workout into my routine until 2022. That’s right, no fartleks, intervals, strides, or, yes, tempo runs. Regardless of whether I was getting ready for a 15K or in the midst of intense marathon training (Although, how intense can training be without speed work?), my fear of the unknown was holding me back from making strides as a runner.
I recognize it sounds ludicrous to have not strictly dedicated any mileage to faster paces for my training, but before you judge me too harshly, it’s not that I wouldn’t ever pick up the pace. As part of my long runs each week, I’d run several miles “faster” than everyday pace, but I had no real barometer to measure success. There was no set pace I had to hit, no number of miles to run “quicker”, and, clearly, no roadmap for how I would get faster, despite my goal to go sub-three hours in the marathon.
It was only until I hit the wall hard in a marathon and performed worse than my previous one, that I realized I needed a better plan. As they say, failure is the best teacher. And now, speed workouts are my favorite lessons. Forget the long run; speed work is the real challenge. There’s a reason it’s recommended to use only about 20% of fuel from your “gas tank” each week to run hard.
Full speed ahead
What’s stopping you from incorporating more speed work into your routine? I’d highly recommend going out on a test drive for the thrill of running a brand-new “ride.” And just as test driving is the most important part in buying a new car, speed work is one of the most crucial components in earning a new PR.
So, what are you waiting for? Time to fasten those shoelaces and enjoy the ride! There’s no speed limit, stop signs, wrong ways, or traffic lights for runners. Although there aren’t any strict rules of the road for us, it doesn’t mean we should run like an asshole. Oh, and don’t drive like one, either.
