Skip Nav
Best Carbs to Burn Belly Fat
Weight Loss Tips
A Dietitian Says This Is the Best Carb to Help You Burn Belly Fat
Why Do You Need to Eat More Salt on the Keto Diet?
Weight Loss
To Achieve Weight-Loss Results on the Keto Diet, You Need to Eat More of This
Trainer Tips
How to Burn Belly Fat Quick, According to These Weight-Loss Experts

Speed Workout on Track

The Workout You Need to Do If You Want to Be a Faster Runner

If you want to become a faster runner (and, after all, why wouldn't you?), logging endless miles on a leisurely run isn't going to cut it. Instead, scheduling regular sprinting workouts — the kind that leave you out of breath and dreaming of your couch — will help you pick up the pace when it counts. This workout, from Blue Benadum, head coach of Nike+ Run Club in LA, will definitely get your heart racing.

Speed workouts like these are particularly important for long-distance runners who'd like to improve on their PRs, but anyone who wants to shave seconds off their normal everyday pace should add these to their routine. "From milers up to marathoners, every runner will benefit from speed training," Blue says. Start with adding speed workouts to your regular running routine twice a week to see results.

Note: If you don't have a nearby track, Blue recommends breaking this workout into the suggested "equivalent time" segments below. For sprints, percentages are based on your all-out pace, so a sprint at 95 percent would be a perceived 95 percent of your maximum speed.

Here are some terms you need to know:
Turnarounds: Sprint 100 meters, then turn around and sprint back for one full rep.

Mile/5K pace: How long it takes you to run just one mile or a 5K (3.1 miles). Your mile pace will be faster than your 5K pace but slower than your 90-percent sprint.

Run Equivalent Time Pace
4 x 100m turnarounds 4 15-second sprints 90 percent of max
Rest 60 seconds
400m 60-second run Mile pace
Rest 60 seconds
4 x 100m (100m recovery after each) 4 15-second sprints, jog back to start after each 90 percent-95 percent of max
Rest 60 seconds
800m 2-minute run 5K pace
Rest 60 seconds
4 x 100m turnarounds 4 15-second sprints 95 percent of max
Image Source: NIKE
From Our Partners
Best Boot to Cure Plantar Fasciitis
The Fitness Marshall "Ring Ring" Video
How to Do a Plank With Triceps Kickback
Jillian Michaels Leg Workout
Beginner Strength-Training Workout For Women
How Many Days a Week Should You Exercise to Lose Weight?
15-Minute Ab Workout
15-Minute Arm Workout
What's It Like to Train For a Half Marathon?
5K Treadmill Training Plan
Best Running Sneakers For Plantar Fasciitis
Nike Flex TR8 Training Shoe Review
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds