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Running Workout to Increase Speed

Go, Speed Racer, Go! A 45-Minute Speed-Building Running Workout

You're finally able to run for an extended period of time without A) feeling like you're going to pass out or B) wanting to stop and walk every five minutes. Now you're ready to work on increasing your pace. Even if you're not trying to beat your personal best on your next 10K, running faster builds stronger muscles, which not only make you look even sexier in your running shorts but also boosts your metabolism. Running at a faster pace, even slightly, also burns more calories during your workout, so upping your speed is a win-win in all respects.

Since gorgeous, cooler, breezier Fall weather is so perfect for outdoor runs, this workout is designed for the open road (say bye-bye to that stuffy, crowded gym!). Slather on the sunscreen, grab your sunglasses and long-sleeved wicking top, and get psyched for this speed-building, 430-calorie-burning running workout.

You'll be running at a moderate pace for two minutes, running a little faster for two minutes, and then sprinting for one minute (give it your all). That cycle is repeated seven times, with a slight speed increase in the middle. Tack on five minutes before and after of running at an easy pace and it's an easy workout to keep track of without having to glance at a paper or screen. Use an iPhone app like Nike+ Running or heart rate monitor to keep track of your general pace, or just go by the rate of perceived exertion (RPE), which you can also use to adjust the pace to what works for you.

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Remember to do a five-minute walking warm-up and cooldown before and after this 45-minute workout.

Time Speed in
Minutes per Mile
RPE* Calories Burned
0:00-5:00 12 (5 mph) 2-3 36
5:00-7:00 10 (6 mph) 5-6 18
7:00-9:00 9 (6.6 mph) 7-8 20
9:00-10:00 7.5 (8 mph) 9-10 12
10:00-12:00 10 (6 mph) 5-6 18
12:00-14:00 9 (6.6 mph) 7-8 20
14:00-15:00 7.5 (8 mph) 9-10 12
15:00-17:00 9 (6.6 mph) 7-8 20
17:00-19:00 8.5 (7 mph) 8-9 21
19:00-20:00 7.5 (8 mph) 9-10 12
20:00-22:00 9 (6.6 mph) 7-8 20
22:00-24:00 8.5 (7 mph) 8-9 21
24:00-25:00 7.5 (8 mph) 9-10 12
25:00-27:00 9 (6.6 mph) 7-8 20
27:00-29:00 8.5 (7 mph) 8-9 21
29:00-30:00 7.5 (8 mph) 9-10 12
30:00-32:00 10 (6 mph) 5-6 18
32:00-34:00 9 (6.6 mph) 7-8 20
34:00-35:00 7.5 (8 mph) 9-10 12
35:00-37:00 10 (6 mph) 5-6 18
37:00-39:00 9 (6.6 mph) 7-8 20
39:00-40:00 7.5 (8 mph) 9-10 12
40:00-45:00 12 (5 mph) 2-3 36

*RPE = rate of perceived exertion

Total calories burned: 431

All calculations are based on a 130-pound woman.

Image Source: Shutterstock
Join The Conversation
TMaxeyAdams TMaxeyAdams 3 years
I can't imagine running 8 mph--but I will keep at it until I do!
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