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Running Workouts to Increase Speed

Training Programs for Beginner, Intermediate, and Advanced Runners


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    5 mph on my treadmill is quite exerting for a beginner, in fact, probably too exerting for someone beginning and out of shape.
  • I love my treadmill but I get the best out of it when doing this
    10 minute blocks of: with a 30 second break to set up the treadmill or change the music
    5kph @6% incline to warm up, then
    5 to .5.5KPH at 6
    5.5 to6KPH at 6 right up to 7KPH
    Then 10 minute blocks
    7 KPH at 14%
    6.6 KPH at 12
    6KPH at 10
    5.5KPH at 8
    5KPH at 6

    finish with 15 minutes at 4kph at 6 to run down

    This give a great workout just walking
  • When I was actually jogging over 4 mph, this was a great achievement for me! Maybe the RPE would work. Or I could measure out a mile on the road in the village? Worth thinking about
  • @Aponi KB, I do not agree with your critique and I am a distance runner. MPH is given because that is the input a treadmill recognizes. "Jog" simply means a run with intensity below an all-out effort. Treadmills may not always be accurate for cal burned, since that depends on individual metabolism, but mph is accurate. I would rather run outside than on a treadmill too, but it gets colder in Chicago than in some parts of Siberia. Do you run outdoors when it is 40 to 60 deg F below freezing?!
  • this is for AFTER C25 or during?
  • Thanks for the article. But I haven't start to run yet.
  • Wondering how they can lump all treadmill speeds together since all treadmills are different. Or am I just that slow? When I "jog" on my treadmill, I'm "jogging" at 4.2-4.3 mph. But if I put it at 5 mph, I'm going to be running, not jogging. If I could "job" at 5mph, I wouldn't have any problems - I'd be dern proud ;)
    Most training programs I've seen recommend one speed day, one "long slow run day", and one "tempo day" (a day where you try to run consistently at or slightly faster than your goal race pace; this will be faster than your "long slow run day" but slower than your speed day).
  • This article does not specify: How often should I run the speed workout? Once a week? More? Less?
  • Great article. Just started the walk/run program last week, this really helps! So looking forward to meeting my goals one step at a time.
  • you know....the only thing is I have never met a runner who used the word "jog" or measured pace in mph instead of min/miles

    Maybe it's unfair but those two things make me question this article.

    well that and the reliance on a treadmill to measure pace. Personally I hate treadmills and everyone knows they are not as accurate as they claim
  • This is a great reference. I was looking for a cardio run to maximize my limited time that I have on the week ( since I work and have two kids). I will try this tomorrow.
  • My long-term goal is to start running. This will be a great training method since I haven't ran since I was little.
  • Speed training is great ....I varied the time and distant of my sprint training At the moment I have a mile and half track I jog for 50 sec sprint for 10 second. Tough going but worth the effort.. I train with client and it amazing how much fitter they have become plus the change in their body

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