Running is a sport that requires a balance of speed work and endurance via long runs to perform at your best.
The key to successful training lies in incorporating both speed work and long runs into your routine.
Speed work refers to shorter, faster runs that help improve your speed and quickness. Long runs help build endurance and mental toughness.
In this blog post, we’ll explore both workout types in detail and discuss how to balance these two components in your training.
The purpose of this post is to provide runners with a comprehensive understanding of the benefits and approaches to speed work and long runs, and how they can improve their overall performance and training.
Before going into full detail on how to improve and establish speed work and endurance, let’s answer some of the common questions.
As you read further through this post, we will build upon these simplified answers.
- Should beginner runners do speed work?
Beginner runners should first build their endurance with a consistent running plan before implementing these faster workouts. - Is it better to work on speed or distance when running?
Both are important, depending on your individual goal. When implementing, try to dedicate one run per week to endurance and one run to uncomfortable paces. - How do you run a speed work drill?Interval training varies based on distance, speed, and recovery. A general structure is a mile or two warm up and cool down with a repeat distance in the goal pace effort range with recovery between each interval.
- How often should I do speed work?
After running consistency has been established, once per week is a good goal.
Now that we’ve established a basic understanding and approach with those popular speed work and endurance questions, let’s dive into more detail.
Speed Work
What is Speed Work
Speed work refers to a type of running that involves faster, more intense efforts than your regular easy runs and distance/duration are far shorter than long runs.
This can include intervals, tempo runs, fartlek, and other types of structured runs that focus on increasing speed and quickness. These workouts are typically shorter in duration than long runs and are often done at a pace that is faster than your race pace. For more on race pace, check out How to Improve Your Race Finish Position by 5% (Guaranteed!).
Types of Speed Work
1. Intervals: Intervals are short, fast efforts that are typically done at or near your maximum effort, followed by a recovery period. The goal of intervals is to build both speed and endurance by pushing your body to its limits.
2. Tempo Runs: Tempo runs are runs that are done at a steady, challenging pace for a set period of time. The goal of tempo runs is to help runners get comfortable running at a faster pace for an extended period of time, which can help improve their endurance and overall speed.
3. Fartlek: Fartlek is a type of upper tempo that involves mixing periods of fast running with periods of recovery running. The goal of fartlek is to help runners improve their speed and endurance in an unstructured way.
Benefits of Speed Work
1. Improved Speed and Quickness | It helps runners improve their quickness by pushing their bodies to work harder and faster than they are used to. By doing so, runners can improve their overall running performance and speed.
2. Enhanced Endurance | It helps runners build endurance by forcing them to run at a faster pace longer. Over time, this can help improve their overall endurance and running performance.
3. Increased Muscle Power and Strength | This helps runners build muscle power and strength by pushing their bodies to work harder and faster than they are used to. By doing so, runners can improve their overall performance and reduce the risk of injury.
4. Improved Form and Running Economy | Improving their form and running economy by forcing them to run at a faster pace than they are used to. Over time, this can help improve their overall running performance and efficiency.
How to Incorporate Speed Work into Your Training
Incorporating speed work into your training routine can be done in a variety of ways.
Some runners prefer to do these workouts on the track, while others prefer to do them on the roads or on trails. If you haven’t tried these workouts on a track, I highly suggest doing so as having few to no changing variables provides a better idea of how your entire speed workout is going.
Whatever your preference, include these workouts as a regular part of your training routine to get the full benefits. Start with a smaller amount of speed work and gradually increase the amount and intensity over time.
Here are some of my past speed sessions (assume a 1.5-2 mile warm up, 1.5-2 mile cool down):
- 1 mile marathon pace, 8x800m w/ 60 second rest
- 2 miles 10 seconds slower than marathon pace, 4×1 mile at threshold
- 10×400 at marathon pace, 5×400 at threshold, 5×400 at marathon pace – 60 second recovery between each rep
Runner’s World has this great speed work article for some more examples of speed sessions you could implement.
Long Runs
What are Long Runs
Long training runs are runs that are longer in duration than your regular easy training runs and don’t hit the threshold pace.
Long runs are typically done at a slower pace than speed work and are designed to build endurance and increase the amount of time that you are able to spend running.
Benefits of Long Runs
– Increased Endurance: Long runs help to increase your endurance by training your body to run for longer periods of time. This can help improve your ability to run longer distances and complete races with less fatigue.
– Improved Mental Endurance: In addition to physical endurance, long runs can also help to improve your mental endurance. Running for longer periods of time can help build mental toughness. This will help you push through the discomfort that comes with running for an extended period of time.
How to Incorporate Long Runs into Your Training
Incorporating long runs into your training routine can be done by gradually increasing the distance of your runs over time.
Start with a shorter distance and gradually increase the duration of your long runs over the course of your training block.
Additionally, make sure to incorporate rest days and recovery runs into your training routine to allow your body to recover from the stress of your long runs.
Balancing Speed Work and Long Runs
Benefits of Balancing Speed Work and Long Runs
1. Optimal Physical and Mental Training | Balancing speed work and long runs provides an optimal training environment for both your physical and mental abilities. It helps build your speed and explosiveness, while long runs improve your endurance and ability to sustain a steady pace. Combining these two types of runs creates a well-rounded training program that can help you reach your goals.
2. Reduced Risk of Injury | By balancing speed work and long runs, you reduce your risk of injury. Speed work can be high-impact and high-intensity, so it’s important to also include longer, lower-impact runs to give your body time to recover and prevent injury.
3. Improved Performance and Efficiency | Balancing speed work and long runs can also improve your overall performance and efficiency. It helps improve your pace and speed, while long runs improve your endurance and ability to sustain that pace for longer periods of time. This combination can lead to improved performance in races and overall training.
Tips for Balancing Speed Work and Long Runs
– Gradually Increase | Gradually increase the amount and intensity of both speed work and long runs over time. This can help you avoid injury and burnout while still making progress toward your goals.
– Rest Days | Incorporate rest days into your training routine to allow your body to recover from the stress of both speed work and long runs.
– Listen to Your Body | Pay attention to how your body feels after speed work and long runs, and make adjustments as needed to ensure that you are training in a safe and effective manner. Far better to cut a long run a bit short if the body doesn’t feel right than get injured impacting your next run.
– Consider Your Goals | Consider your specific training goals when planning your speed work and long runs. If you’re training for a specific race, you may want to focus more on long runs, while if you’re looking to improve your speed, you may want to focus more on speed work.
– Hire a Running Coach | If you’re unsure how to balance speed work and long runs, consider seeking professional guidance from a coach or trainer. They can help you create a well-rounded training plan that meets your specific needs and goals.
In this article, we discussed the importance of balancing speed work and long runs in your training routine. By combining these two types of runs, you can reap the benefits of optimal physical and mental training, reduced risk of injury, and improved performance and efficiency.
Final Speed & Endurance Thoughts
Balancing speed work and long runs is key to successful training. Whether you’re a seasoned runner or just starting out, incorporating both types of runs into your routine can help you reach your goals and improve your overall performance.
The focus here has been on longer endurance races, but the principles can still be applied when training for a 5k or 10k too.
So, take the time to consider your training goals, listen to your body, and make gradual increases to your speed work and long runs. With the right balance and training plan, you can achieve success in your running journey. So, lace up your shoes and hit the pavement!
