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Speed Workouts for Runners

Adding speed training to your running routine can help you become a stronger, faster runner. Try some of these workouts to start improving your pace and confidence.

How to Do Fartlek Runs
Fartlek drills are informal speed play workouts that are a great way for beginner runners to get introduced to speed work. Here's how to do a simple fartlek workout.

How to Run Hill Repeats
Hill repeats are an excellent way for runners to build strength, improve their speed, and build their mental strength and confidence in hill running. Here's how to run hill repeats.

Mile Repeats to Improve Your Marathon Time
If you've already run a marathon and you're hoping to improve your time, mile repeats are one of the best speed workouts you can do to run a faster marathon.

Treadmill Hill Workout
Here's a simple treadmill hill workout that will help improve your strength, speed, and hill running.

Treadmill Interval Workout
Doing speed workouts, such as this interval workout, two times a week will help you become a stronger, faster runner.

Pyramid Speed Interval Workout
The time flies by when you're running this speed interval workout because you're paying so much attention to your interval times.

Fartlek Treadmill Workout
This treadmill workout is a fartlek workout that will not only help improve your speed, but also help prevent boredom on the treadmill.

How to Do Yasso 800s
Yasso 800s is a speed workout used by runners who are trying to achieve a specific marathon goal. Here's how to do Yasso 800s.

30-Minute Effort/Pace Workout
For many competitive runners, the 30-minute effort/pace workout is one of the most critical quality workouts of their training plan. Try this 30-minute effort/pace workout from Bobby McGee, an Olympic-level running and triathlon coach.

8 Rules for Speed Training
To prevent running injuries, it's important that runners take some precautions before jumping into speed training. Follow these steps before you add speedwork to your training.

What is Fartlek Training?
Fartlek, a Swedish term that means "speed play", is a form of interval or speed training and can help improve your speed and endurance. Learn more about fartlek training.

Run Hills Properly
If you're one of those runners who dreads running hills, it may be because you're not using the right hill running techniques. Follow these steps for proper hill running and you may actually look forward to inclines during your runs.

Pyramid Interval Speed Workout
The interval workout is great for a 400-meter track. The concept is that you're going up and down a "pyramid" by starting your hard interval with one lap (400m), adding another lap until you get to four laps, and then working your way back down to one lap.

Ladder Speed Workout on the Track
Here's a track workout that will help build your speed, confidence, and endurance, no matter what race distance you're training for.

How to Run Faster
After you've been running for a little while and improved your endurance, you may want to focus on a new goal -- running faster. Here are some simple things you can do to start running faster and improve your race times.

4 Ways to Get Faster
Do you want to run faster and improve your race times? Try incorporating these four simple speed workouts into your running.

How to Run a Faster Mile
Looking to improve your mile time? Here are some tips for shaving some time off your mile PR.

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