Buzz
It might shock you to discover that very few long-distance runners engage in classic speed training. Your tempo runs, fartlek exercises, or track intervals don’t qualify. We’re referring to speed development—a training style more frequently used by sprinters.
These exercises aim to boost your acceleration, peak speed, or endurance at high speeds. To fully grasp these workouts, let’s clarify the terminology:
Acceleration refers to how rapidly you can move from a stationary position to your maximum speed. Essentially, it measures how quickly you can hit top speed from a standstill, showcasing your power.
Maximal velocity is your ultimate speed—the fastest pace you can achieve. When you sprint at full effort and hit your “peak” speed, that’s maximal velocity.
Speed-endurance refers to how long you can sustain your top speed before decelerating. For most runners, maintaining peak velocity is possible for only around 40 meters (which is completely normal!).
These speed components aren’t usually a priority for distance runners—yet incorporating even a small amount of speed development training can yield significant advantages.
Why Sprint?
There are three key reasons why runners should integrate speed development workouts into their training regimen.
First, it enhances your top speed. By improving your maximal velocity, you’ll expand the range of speeds you can achieve, making you a faster and more versatile runner.
This makes slower race paces feel significantly more manageable. If you participate in mid-distance races such as the 800m, mile, or 3,000m, you’ll notice a tangible boost in your performance.
Second, sprinting at maximum speed requires your body to activate more muscle fibers, enhancing the power output of your leg muscles. With a greater number of fibers engaged, you’ll be able to finish races with a stronger, faster sprint.
Lastly, speed development enhances your running efficiency (often referred to as “running economy” for enthusiasts). The additional muscle fibers you’ve trained can be utilized when you’re fatigued during workouts, tackling hills, or pushing through the final stretch of a long run.
Running at top speed also reinforces proper form, further boosting your efficiency and allowing you to run faster while expending less energy.
How to Add Sprints to Your Training
Speed development training is intense—not due to high volume or short rest periods, but because it heavily engages the neuromuscular system. Essentially, it places significant stress on your central nervous system.
These workouts test the communication between your brain and muscles, demanding extended recovery periods and a limited amount of total effort.
Given their difficulty, it’s ideal to perform these sessions when you’re fresh, typically at the start of your workout.
Following a set of dynamic exercises, some light jogging, and strides to warm up, you can incorporate a few brief repetitions before diving into the main part of your training.
Below are a few examples, progressively increasing in difficulty:
4 x 8-second hill sprints, with 60 to 90 seconds of walking recovery between each sprint
4 x 20 meters, with 90 seconds to 2 minutes of walking recovery
6 x 25 meters, with 2 to 2:30 minutes of walking recovery
6 x 30 meters, with 2 to 2:30 minutes of walking recovery
Keep in mind that only a small amount of sprint training is required. There’s no need to perform a large number of repetitions at top speed. Overdoing it can increase your risk of running injuries. When unsure, opt for fewer repetitions with longer recovery periods. Prioritize caution to maintain your health!
Just one of these workouts per week is enough to build power, efficiency, and speed, much like a sprinter. These sessions aren’t the main focus but rather a supplementary strategy to expand your speed range.
Commit to one speed development session per week for about a month, and you’ll start feeling faster and more powerful than ever.
Soon enough, you’ll notice improvements in your long-distance race times as well!
