If you think running is all about logging endless miles, think again. Speed work is where the real fun—and challenge—begins. Whether you're trying to shave seconds off your PR or just want to mix up your routine with something more explosive, speed drills can transform your running game. And who better to guide you than Corinne Fitzgerald, a seasoned running coach with certifications from RRCA, USATF, and NSCA? She’s dishing out her top speed workout secrets to help you level up.
Why Speed Work Matters
short, intense bursts followed by recovery. And if you’ve ever watched elite runners glide effortlessly at sub-5-minute miles, guess what? They didn’t get there by just running long and slow.
The Ultimate Speed Workout: Fitzgerald’s Go-To
Corinne’s favorite speed session is a ladder workout—because who doesn’t love a workout that feels like climbing (and descending) a challenge? Here’s the breakdown: This workout builds endurance, teaches pacing, and avoids burnout by mixing distances and intensities. Pro tip: Use a track if possible—it’s easier to measure distances and stay disciplined.
How to Nail Your Form
Speed work isn’t just about going fast; it’s about moving efficiently. Poor form at high speeds can lead to injuries or wasted energy. Focus on: If you’re unsure about your form, record yourself or ask a coach to analyze your stride. Small tweaks can make a huge difference.
Recovery: The Secret Sauce
Here’s where many runners mess up. You might feel invincible after crushing a speed session, but recovery is non-negotiable. Speed work stresses your muscles and nervous system more than easy runs, so: And don’t skip the dynamic warm-up before your workout! Leg swings, high knees, and butt kicks prep your body for the demands of speed.
Mentally Preparing for the Burn
speed work hurts. But it’s a good hurt. To push through the discomfort: And if you’re new to speed work, start with shorter intervals (like 200m repeats) before tackling ladders or mile repeats. Ease into the pain cave.
When to Add Speed Work to Your Routine
Timing matters. If you’re training for a race: For general fitness, one speed workout every 7–10 days is plenty. Always balance it with easy runs—speed + recovery = progress. And never do back-to-back hard days; your body needs time to adapt.
Ready to leave your comfort zone? Lace up, hit the track, and let speed work redefine what you thought possible. Just don’t blame us when you start eyeing that podium at your next race.
