Quarter-Mile Repeats
The quarter-mile repeat is another method for implementing a change of pace. Beginners should start with two to four repeats, while more intermediate and advanced runners can perform more based on their fitness levels.
Once your warm-up is complete, run a quarter-mile—or 440 yards—at a quick pace. It should feel difficult to talk, but sustainable for the entire distance. This can be run at a track (one lap around) or on the road using a GPS device to track the distance. After the fast quarter-mile, jog an easy quarter-mile. Repeat these alternating fast and easy quarter-miles until you've reached your desired time or distance.
Recommended Shoe: Mizuno Wave Rider or Wave Inspire
Weighing in at just under 8 oz. for women, the Wave Rider is a neutral shoe that will help you maintain a light stride and proper form as you build pace. Changing tempos every quarter-mile requires a resilient foot strike, and this shoe's emphasis on forefoot flexibility and a secure midfoot makes it perfect for track workouts.
The Wave Inspire was engineered to add support without adding weight. The support shoe provides a soft-yet-structural fit, which allows you to maintain form, speed and comfort on training repeats.
Quick Tip
Steady Tempo
The steady tempo run is a great workout for more advanced runners who are looking to increase their speed and endurance.
Once your warm-up is complete, aim for 30 minutes of a steady, tempo pace. This pace should make it difficult to talk, but not too fast that it can't be sustained for the full 30 minutes. The steady tempo is a perfect workout to either extend or shorten as needed for a race or crunch-time workout.
Recommended Shoe: Mizuno Wave Sayonara or Wave Hitogami
The Wave Sayonara uses Mizuno's Parallel Wave to disperse impact forces evenly so you can focus on your pace and nothing else. The wide forefoot, full-ground midsole and 10 mm ramp offer the stability you need for tempo workouts intended to combine speed with endurance.
The Wave Hitogami's incredibly light weight of only 6.3 ounces lets you truly fly through tempo runs with nothing holding you down. The neutral shoe is ideal for both speedwork and on race day, with a versatile design for both midfoot and heel strikers.
Whether you're looking to set new personal records or just trying to get a little faster, speedwork can spice up your routine and get you over the hump of training monotony—not to mention give you a good excuse to buy new running shoes.
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