# Elevate Your Speed with 5 Unique Running Workouts This Summer
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Chapter 1: The Importance of Summer Speed Training
Summer presents an ideal opportunity for runners to enhance their speed. Positioned between the spring and fall marathon training phases, this season allows athletes to introduce fresh training stimuli, reduce overall training volume, and refine their running techniques. Moreover, with numerous shorter races taking place during these months, you can challenge both your mental and physical capabilities before returning to marathon-specific training in the fall.
If you’re eager to make this summer your season of speed, consider incorporating these five targeted workouts focused on 5k and 10k distances. Each workout is designed to push your limits, targeting thresholds and V02max levels to optimize your fitness. Engaging in this type of training will not only bolster your speed endurance but also reveal any areas where your running form, cadence, or power may need improvement. When you're sprinting at your maximum, there's nowhere to hide, making this an essential part of building a robust foundation for fall marathon or half-marathon training!
Let’s explore ways to rev up your running this summer!
Here’s an important note: This guide is mainly for novice to intermediate runners. These workouts can be quite demanding, so it's advisable to have a solid training base before diving in. If you’re new to running, it's best to focus on building consistency before worrying about the specifics of your training.
As always, any changes to your running regimen should be approached with caution. If you have any chronic issues or injuries, consult with a healthcare professional or physical therapist before following these recommendations.
Keep in mind that the frequency, distance, and intensity of these workouts can vary based on your fitness level and goals. I recommend integrating one of these speed sessions into your weekly routine, complemented by easy runs and a longer run over the weekend.
Don't forget to warm up prior to these workouts, including some mobility exercises and a brief jog of 5-10 minutes. Recovery is equally important, so focus on consuming ample carbs and protein, and aim for 7-8 hours of sleep each night. Now, let’s jump into the workouts!
Section 1.1: Workout 1 - Hill Sprints
Sprinting uphill is an effective way to enhance your cadence, mental resilience, and neuromuscular power. When you're pushing your limits on a hill, any flaws in your form become glaringly obvious. For shorter races like the 5k or 10k, consider performing either 8-10 repetitions of 1 minute at high intensity (8.5/10) or 6-8 repetitions of 30 seconds at near-max intensity (9.5/10). Allow 90 seconds of rest for the longer intervals and 2-3 minutes for the shorter ones, during which you should walk or jog back down the hill.
Choose a hill steep enough that it compels you to lift your feet with each step. Although this workout is shorter in duration, it should leave you feeling thoroughly challenged! To increase your overall volume, consider adding a longer warm-up and cool-down jog.
Section 1.2: Workout 2 - 12-16 x 400m Intervals
While marathoners often do 20-24 x 400m intervals, a similar format can be adapted for 5k and 10k training. The key difference lies in performing fewer repetitions (12-16) at a slightly faster pace. Start at your 10k pace for each lap, gradually increasing your speed to your 3k-5k pace by the end. Take a one-minute break between laps, aiming to finish with your strongest lap.
Subsection 1.2.1: Workout 3 - Progressive Intervals (3 x 1200m, 800m, 400m)
For this workout, maintain your 10k pace for the first two 1200m intervals before closing the 400m at a pace slightly faster than your 5k pace. Allow 2 minutes of rest after each 1200m, 90 seconds after each 800m, and another 2 minutes after the 400m before returning to the 1200m. Despite the modest number of intervals, this workout can feel longer than it appears on paper, so pace yourself and increase the intensity gradually.
Section 1.3: Workout 4 - V02max and Threshold Intervals
You don’t need to know your exact V02max for this workout. Estimate your intensity for the first two and last two intervals, sandwiching them with a 6-minute threshold effort (aim for a pace slightly faster than half-marathon pace). Rest for 2 minutes between the quick intervals and 3 minutes following the threshold interval. This structure will provide just enough recovery to finish strong with your V02max intervals. Be prepared; this workout is intense but will significantly enhance your fitness!
Section 1.4: Workout 5 - Fatigued Miles
Fatigued mile repeats can effectively simulate the final stretch of a 5k or 10k race. Start with a 4-6 mile tempo run before diving into your mile repeats. This approach will induce fatigue in your legs, making the last two mile repeats particularly challenging mentally. Aim to run these miles just under your 5k pace, taking 3-4 minutes of recovery between each mile. If possible, team up with a friend to tackle this workout together, as it can be a mental challenge.
In Closing
This summer could be your breakthrough season for speed as a runner. Even if shorter races aren’t typically your focus, stepping away from marathon-specific training can significantly benefit your physical and mental health. Engaging in 5k and 10k workouts will not only improve your overall fitness but also make marathon pacing feel easier when the time comes. Commit to enhancing your pace this summer—you won’t regret the effort!
You can do this!
-David Liira Kin
