If you're looking for ways to improve your running, either by distance, duration or speed, one of the best ways is by implementing speedwork into your training. Running at a faster pace—even for short bursts—can improve form, build strength and provide a break from doing the same workout over and over again.
You'll find that a lighter, more responsive shoe will help you build muscle memory around a faster turnover rate, so pair the three workouts below with a lightweight running shoe and leave the ultra-cushioned, supportive ride for your longer training runs.
Note: For all of the following workouts, you'll want to do a warm-up of dynamic stretching and at least 10 to 15 minutes of easy running.
The Fartlek
The fartlek is a Swedish word that means "speed play." This type of speed training is great for both beginners and advanced runners because it can be adjusted during a run—mixing in hard and easy efforts throughout. This style of running can help a runner prepare for tempo changes that occur during a race. More often than not, the fartlek is unstructured, but adding some structure will give it more of an interval feel.
The main workout will start with two minutes hard followed by three minutes easy, then one minute hard followed by two minutes easy, then three minutes hard followed by one minute easy. For an easier way to remember this, think: 2, 3, 1, 2, 3, 1.
This fartlek is a total of twelve minutes, repeatable for time or distance. Try one round and see how you feel before moving on to a second. Once you've completed this workout, it's important to do an easy cool-down jog of 10 to 15 minutes and rehydrate.
Recommended Shoe: Mizuno Wave Catalyst or Wave Sayonara
The Wave Catalyst is lightweight without losing support, and features Mizuno's Fan Wave technology for fast, responsive cushioning.
The Wave Sayonara is an ultra-responsive neutral shoe, using a Parallel Wave technology to deliver a smooth toe-off for quick turnovers. At only 7.6 ounces, it's an ideal speed shoe for fartleks.
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