Speed workouts are a staple in many training plans – and for a good reason. Whether you are training for a fast 5K or want to complete a marathon, speed work is essential for becoming a faster and stronger runner. 

Speed work refers to a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace. Your VO2max is a measure of how much oxygen your body can use; most runners will hit their VO2max pace around their 5K to 3K (2-mile) pace, although you do get benefits doing it slightly slower.

During speed workouts, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity.

Speed workouts also increase your production of myoglobin, which is a protein found in your muscles. Myoglobin transports oxygen to the mitochondria in your muscles, which in turn produce ATP to give your muscles energy. So, as you increase your myoglobin, you improve your body’s ability to quickly transport oxygen to the muscles for energy, making you able to run faster. Speed work is uniquely beneficial in this aspect, as research indicates that high-intensity running is the best way to develop myoglobin.

While you may not significantly increase your VO2max (genetics can limit it), you will see clear benefits of speedwork. Your body will become more efficient at recruiting your fast-twitch muscles. Your running economy will improve, so that you expend less energy and can run faster at the same effort level, whether you are running a 5K or 50K.

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Fartlek Training: The Complete Overview

For experienced runners, many turn to a fartlek run as a new challenge that breaks up their normal routine. Fartlek sessions are a challenging workout that pushes runners outside their comfort zone and combines a mix of warm-up pace, speed work, sprinting, and cool-downs into a constant interval training session designed to increase your heart rate.

What Is a Fartlek Training Run?

A fartlek run is defined as “continuous training with interval training.” The word “fartlek” is Swedish for “speed play,” highlighting its focus on a medley of fast and slow bursts of running during the duration of the workout.

Fartlek Runs vs. Tempo Runs vs. Interval Runs: What’s the Difference?

So, are we introducing fartleks into our training plans just because it’s a cool name? Well, if it sounds strikingly close to interval training and tempo runs, you’re not wrong. A fartlek is a type of interval run that incorporates tempo. However, there are still key differences between the three:

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This type of structured training builds speed and offers new challenges for both beginner and experienced runners. Here’s how to do it right.

Picking up your pace through interval training has countless advantages for your overall performance, on and off the track. This type of work helps you gain a more efficient stride and improve your VO2 max, says Nell Rojas, USATF-certified run coach and certified personal trainer in Boulder, CO, and Honey Stinger-sponsored athlete. Science backs this up, saying intervals can improve power, reduce time to exhaustion, better your VO2max and boost heart health.

From a mental stimulation standpoint, you have to challenge your mind to focus on a specific pace,” rather than zoning out and just checking off miles as you might do on long-distance, relaxed-paced runs.

Plus, intervals build the aerobic capacity needed to do those longer runs, which is important for all runners but especially those new to the sport. Someone who hasn’t run much, for example, might find the idea of running 30 to 40 minutes non-stop an intimidating feat. But five or 10 minutes with walk breaks? That’s doable. Confidence building is a big benefit.

To top it off, because you’re accelerating and decelerating, you strengthen your mechanics and become a more well-rounded runner. “Running intervals allows for an increase in intensity and creates a contrast between the work interval and recovery period—this contrast can really awaken muscles that often get a little ‘sleepy’ from constant steady pace mileage.

Source:https://www.runnersworld.com/training/a33384987/how-to-progress-your-interval-training/