10 RUNNING WORKOUTS FOR SPEED TRAINING

Welcome to the latest edition of “Workout Wednesday” when each week I share a new running or strength training for runners workout. Do you need some speed work inspiration? This week I have pulled together ten of my favorite running workouts for speed training.

Whether you like hills, the track, the treadmill, or funny words like Fartlek, I have a workout for you.

10 running workouts for speed training. Save to your favorite Pinterest running board for later!

10 running workouts for speed training. Save to your favorite Pinterest running board for later!

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throne of swords
Fitness is Coming: Game of Thrones Inspired Treadmill Workout

Fitness is coming along with the final season of Game of Thrones! Use this Game of Thrones inspired treadmill workout to stay motivated to get fit enough to go up against the White Walkers as they invade Westeros.

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Better Foam Rolling Techniques For Improved Running Performance and Injury Prevention

Learn all about foam rolling: How to choose the correct foam roller, mobility tests to determine where you need to foam roll, advanced foam rolling techniques that go beyond the basics, learn how long and how often to foam roll for the best running performance and injury-prevention results!

The Turkey Burner: A Fun Thanksgiving-Themed Running Workout
The Turkey Burner: A Fun Thanksgiving-Themed Running Workout

Gather the family for this fun Thanksgiving-themed running interval workout guaranteed to burn the turkey (you’re the turkey) this holiday.

If You Can Run a 10K, You Can Train For a Half Marathon: 8-Week Training Plan
If You Can Run a 10K, You Can Train For a Half Marathon: 8-Week Training Plan

If you can run a 10K and have been consistently running for last six weeks, you’re ready to start training for a half marathon in eight weeks. Follow these exact steps to build your half marathon training schedule like a running coach, or download my free half marathon training plan for free.

FARTLEK: TRAIN TO RUN FASTER BASED ON FEEL
FARTLEK: TRAIN TO RUN FASTER BASED ON FEEL

Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.

Treadmill Sprint Interval Workout That Doesn't Suck
Treadmill Sprint Interval Workout That Doesn't Suck

Treadmills get a bad rap, but they have a lot of benefits including protection from the elements, a safe place to run early in the morning and late at night and most of all, they provide an easy way to control time and speed. Treadmills are perfect for speed interval training. Try this treadmill sprint interval workout that doesn't suck. 

The Intensity Pyramid Running Workout
The Intensity Pyramid Running Workout

Try this short and effective intensity pyramid workout to improve your running pace. Interval workouts are an effective way to add in bouts of higher intensity activity to your workout to send the signal to your body to continue to get stronger and faster.

4 MINUTE TABATA-STYLE WORKOUT FOR WHEN YOU DON'T HAVE TIME TO RUN
4 MINUTE TABATA-STYLE WORKOUT FOR WHEN YOU DON'T HAVE TIME TO RUN

Try this tabata-style four-minute workout for when you don't have time to run. It's a quick and efficient way to build strength, speed, and anaerobic capacity. 

Learn to Run Hills to Build Strength & Speed
Learn to Run Hills to Build Strength & Speed
OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN
OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

Did you like this post? Know someone who might benefit? It helps me when you share with your friends and followers.

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BUT WAIT...THERE'S MORE!
single-leg with foam roller
Single Leg Deadlift Variations to Run Stronger

The single-leg deadlift is one of the most effective exercises for runners to improve balance and build independent hip and leg strength to run strong and reduce the chance of injury. Learn to perform the single-leg deadlift properly, and how to progress the exercise for continuous improvements.

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Flashback Friday: Running For Weight Loss Round-Up

If you have questions about running and weight loss, I’ve rounded up the blog posts to help you with answers. Why do I gain weight during marathon training? What to do when your weight loss plateaus from running. Are you running for performance, or running for weight loss? And why it matters that you choose one. I finish my personal story of how I used running as part of my strategy for permanent fat loss.

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Strength Training For Runners Excuses Debunked

Most runners know that to improve performance and longevity in their sport, that strength training will help them run faster, get less fatigued, and help prevent injuries, but still, many don’t. I asked runners for their excuses so that I can help them overcome the obstacles that prevent them from doing runner-specific strength training. Follow along as I debunk common misconceptions about running and strength training.

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Recognizing and Overcoming Limiting Beliefs To Reach Your Goals

Often times, the thing that holds us back from achieving our goals is our own mind. Sometimes we hold limiting beliefs that block us from progressing forward. In this blog post learn to recognize limiting beliefs and overcome the resistance that holds you back. We are what we think. Is it true because I think it, act like it and make it so? “Whether you think you can or think you can’t…you’re right.”

new year resolutions that get results
Flashback Friday: Don't Join A Gym and Other Anti-Resolutions For Better Results

Five anti-resolutions you can make to get results. Are you making the same new year resolutions year after year with no results? The problem may not be your goals, but your approach. How to make your diet and exercise new year resolutions stick, plus how to finally lose the weight and keep it off in the new year.

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7 Ways to Train Your Mental Muscle to Run Stronger

Running is about more than moving one foot in front of the other. To be successful you need to train your body, but just as important you need to train your brain — your mental muscle. Learn seven strategies to use to train your brain to run stronger.

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My Path to Permanent Fat Loss: How To Lose It Once and For All

Learn more about my journey to permanent fat loss; from years of yo-yo weight fluctuations to near-effortless weight maintenance. Learn the strategies I used to maintain permanent weight loss. It’s as much about mindset as it is about diet and exercise. Learn from my mistakes so you can lose weight once and for all.

Lea Genders Fitness at Fort Worth strength and conditioning in Keller, TX
Hire A Coach To Fast Track Results (Even Coaches Need Coaches)

Some people were surprised to hear that I hired a barbell strength coach. As a coach myself, I value coaching. If I have any gaps in knowledge, the best way to fast track results is to hire a subject-matter expert. In this blog post I tell you about my experience at Fort Worth Strength and Conditioning in Keller and discuss the value and benefits of hiring a coach.

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Oura Ring Vs. FitBit Ionic: Which Is Better For Tracking?

Which is better, The Fitbit Ionic or the Oura ring? I compare the features of both activity trackers and show you how to decide which would be best for you based on your goals.

progressive overload
Progressive Overload: The Missing Link When You Stop Seeing Results

If you’ve plateaued in your workout performance or strength gains, progressive overload may be the missing link. Your body adapts to the training demands you place on it. If you don’t give your body a new reason to adapt (get stronger and faster) then it won’t. In this blog post learn how to create a progressive overload so that you continually see progress as a result of your workouts.