The Different Types of Running Speed Training – Explained

Ask any experienced runner or coach, and they'll tell you: speed training isn't just about running fast. It's about training specificity. Whether you're chasing a new 5K PB, aiming to crack that elusive sub-3 marathon, or building strength for an ultra like Comrades, the key to progress lies in how you train the different energy systems that make up your running performance as a whole.

Speed training helps improve running economy, aerobic capacity, muscle recruitment, and race-day execution. From short sprints that fire up your fast-twitch muscle fibres, to longer intervals that raise your lactate threshold, each speed workout serves a purpose.

1. Leg-Speed (Fast-Twitch Activation)

Short, controlled efforts to activate the fast-twitch muscle fibres without inducing fatigue. Example: 6–8 x 10-second sprints at 95% effort with full recovery.

2. Threshold Runs (Lactate Threshold)

Running at or just below your lactate threshold. Example: 2 x 20 minutes at threshold pace with a short jog in between.

3. VO2 Max Intervals

High-intensity intervals run at or near your VO2 max pace. Example: 5 x 3 minutes at VO2 max pace with 2–3 minutes recovery.

4. Tempo Runs

Sustained running at a "comfortably hard" pace. Example: 30–45 minutes at tempo pace.

5. Cruise Intervals

Threshold-paced intervals with short recoveries. Example: 6 x 5 minutes at threshold pace with 1-minute jog recovery.

6. Critical Velocity (CV)

A pace slightly faster than threshold but not quite VO2 max – around your 35–40-minute race pace. Example: 6 x 1000m at CV pace with 90 seconds rest. Developed by Coach Tom "Tinman" Schwartz.

7. Fartlek Training

A Swedish term for "speed play," combining hard efforts with easy running in a less structured format. Example: 6 x 2 minutes hard, 2 minutes easy – on undulating terrain.

8. Pure Speed Work

Short, explosive sprints at maximum intensity. Example: 4 x 50m sprints at 100% effort with full rest.

9. Strides

Controlled sprints (typically 20–30 seconds) done at around 90–95% effort. Example: 4–8 x 20-second strides post easy run.

10. Steady State Runs

Sustained efforts at a moderate pace – between easy pace and threshold. Example: 45 minutes at steady state pace.

11. Progression Runs

Runs that gradually increase in pace over the duration. Example: 60-minute run where each 15-minute block gets faster.

12. Flying 20's

A drill where you gradually accelerate into a 20m all-out sprint and decelerate out. Example: 6 x flying 20's with full rest.

13. Ladder / Pyramid Workouts

A sequence of intervals that increase and then decrease in distance or time. Example: 400m–800m–1200m–800m–400m with rest in between.

Final Thoughts

Speed training isn't just for sprinters. It's essential for runners at all distances – from 5K to the Comrades Marathon. Each type of workout listed above trains a specific part of the body's aerobic, anaerobic system, neuromuscular coordination, or psychological endurance.

A well-rounded training programme doesn't just throw speed sessions in randomly. It balances the types of sessions based on your fitness level, race goals, and recovery needs.

A-Team Coaching's personalised coaching plans combine science and experience – using tools like TrainingPeaks, athlete profiling, and GPS watch integration.