Ask any experienced runner or coach, and they’ll tell you: speed training isn’t just about running fast. It’s about training specificity. Whether you’re chasing a new 5K PB, aiming to crack that elusive sub-3 marathon, or building strength for an ultra like Comrades, the key to progress lies in how you train the different energy systems that make up your running performance as a whole.

The word “speed” often intimidates distance runners. It conjures images of gasping for air on a track, red-lining every workout, or risking injury for the sake of a faster finish. But speed training is far more nuanced—and it’s not reserved for the elite. In fact, if you’re not including speed workouts in your training, you’re leaving out an important component of your performance.

Speed training helps improve:

• Running economy (how efficiently you move),
• Aerobic capacity (how much oxygen your body can use),
• Muscle recruitment (how well your brain tells your legs to work),
• And race-day execution (knowing when and how to surge, settle, or kick).

From short sprints that fire up your fast-twitch muscle fibres, to longer intervals that raise your lactate threshold, each speed workout serves a purpose—and when combined strategically, they build a stronger, faster, and more resilient runner.

In this post, we’ll break down the different types of speed workouts, explain how they work, and show you how to use them effectively in your training. Whether you’re a beginner or a seasoned athlete, you’ll walk away with a better understanding of how to train with intention, not guesswork.

Let’s break down some of the common speed session you may have heard about:

1. Leg-Speed (Fast-Twitch Activation)

What it is: Short, controlled efforts to activate the fast-twitch muscle fibres without inducing fatigue.
Example: 6–8 x 10-second sprints at 95% effort with full recovery.
Why it works: It improves neuromuscular coordination and running economy. It’s not about fitness – it’s about wiring your body to run faster more efficiently.

2. Threshold Runs (Lactate Threshold)

What it is: Running at or just below your lactate threshold – the point at which lactate starts to accumulate faster than it can be cleared.
Example: 2 x 20 minutes at threshold pace with a short jog in between.
Why it works: This is the sweet spot for increasing endurance. You’re training your body to run faster for longer before fatiguing.

3. VO2 Max Intervals

What it is: High-intensity intervals run at or near your VO2 max pace (roughly your 3–5 minute all-out pace).
Example: 5 x 3 minutes at VO2 max pace with 2–3 minutes recovery.
Why it works: Improves your maximal oxygen uptake – essentially increasing the ceiling of your aerobic capacity.

4. Tempo Runs

What it is: Sustained running at a “comfortably hard” pace – often close to threshold but a little easier.
Example: 30–45 minutes at tempo pace (just slower than threshold).
Why it works: Enhances muscular endurance and mental toughness, ideal for long-distance preparation.

5. Cruise Intervals

What it is: Threshold-paced intervals with short recoveries.
Example: 6 x 5 minutes at threshold pace with 1-minute jog recovery.
Why it works: Gives you more time at threshold effort while reducing mental and physical fatigue compared to a straight tempo run.

6. Critical Velocity (CV)

What it is: A pace slightly faster than threshold but not quite VO2 max – around your 35–40-minute race pace.
Example: 6 x 1000m at CV pace with 90 seconds rest.
Why it works: Developed by Coach Tom “Tinman” Schwartz, CV workouts allow you to train hard without tipping into unproductive fatigue. Excellent for building fitness without overreaching.

7. Fartlek Training

What it is: A Swedish term for “speed play,” combining hard efforts with easy running in a less structured format.
Example: 6 x 2 minutes hard, 2 minutes easy – on undulating terrain.
Why it works: Builds endurance and speed without the pressure of hitting exact splits. Great for early-season base building.

8. Pure Speed Work

What it is: Short, explosive sprints at maximum intensity.
Example: 4 x 50m sprints at 100% effort with full rest.
Why it works: Builds neuromuscular coordination, leg turnover, and sprint capacity. Essential even for long-distance runners to build top-end mechanics.

9. Strides

What it is: Controlled sprints (typically 20–30 seconds) done at around 90–95% effort.
Example: 4–8 x 20-second strides post easy run.
Why it works: Sharpens running form, improves leg turnover, and acts as a bridge between easy and hard training days. Low risk, high return.

10. Steady State Runs

What it is: Sustained efforts at a moderate pace – between easy pace and threshold.
Example: 45 minutes at steady state pace.
Why it works: Builds aerobic strength and teaches your body to maintain control over longer distances without dipping into fatigue.

11. Progression Runs

What it is: Runs that gradually increase in pace over the duration.
Example: 60-minute run where each 15-minute block gets faster.
Why it works: Teaches pacing discipline and finishes with quality, simulating race day fatigue in a controlled way.

12. Flying 20’s

What it is: A drill where you gradually accelerate into a 20m all-out sprint and decelerate out.
Example: 6 x flying 20’s with full rest.
Why it works: Improves pure speed, sprint mechanics, and coordination – especially valuable for improving finishing kicks.

13. Ladder / Pyramid Workouts

What it is: A sequence of intervals that increase and then decrease in distance or time.
Example: 400m–800m–1200m–800m–400m with rest in between.
Why it works: Keeps the workout mentally engaging while hitting different energy systems. The body has to adapt to changes in pace and effort.

Final Thoughts

Speed training isn’t just for sprinters. It’s essential for runners at all distances – from 5K to the Comrades Marathon. Each type of workout listed above trains a specific part of the body’s aerobic, anaerobic system, neuromuscular coordination, or psychological endurance.

Rather than just “running hard” once or twice a week, understanding these types of workouts lets you structure your week intelligently – and get the most out of every session.

Need Help Putting It All Together?

A well-rounded training programme doesn’t just throw speed sessions in randomly. It balances the types of sessions based on your fitness level, race goals, and recovery needs.

A-Team Coaching’s personalised coaching plans combine science and experience – using tools like TrainingPeaks, athlete profiling, and GPS watch integration – to design your ideal mix of threshold, VO2, speed, and endurance work. All backed by professional support from coaches who’ve raced at the highest levels.

Visit a-teamcoaching.com to get started.