Why Long Distance Runners Need to Include Speedwork in Training

If you are a long distance runner, you probably love long runs. You may have even learned the art of running an easy pace for most of your runs for all the benefits it provides. However, there are also benefits to running fast! Of course, these faster runs need to be placed strategically within a training plan in smaller doses. But even long distance runners need to include speedwork in training. Let’s break down why these faster workouts are beneficial and important.

Why Long Distance Runners Need to Include Speedwork in Training

What is “Speedwork”?

Let’s start by defining speedwork. In general, it’s running at a faster pace than what is comfortable for you, usually in a structured way. This can include intervals and tempo runs. This article will talk more about interval runs such as short repeats (400 meters, 800 meters) or even 1 mile repeats. You may have heard the term “VO2 max workouts” which are repeats of about 3 to 5 minutes. When you are doing these kinds of workouts, you are no longer running at a conversational pace and you need the recovery intervals in order to complete the workout.

Speedwork in training can increase aerobic capacity

Aerobic capacity is the maximum amount of oxygen the body can utilize during intense exercise. When you exercise, you breathe in oxygen, which is transferred through your lungs and to your blood vessels. The blood then goes to your muscles which use the oxygen along with glucose to create adenosine triphosphate (ATP) in order to fuel your muscles. Exercise can make you more efficient at this process, which makes your muscles work better!

Improve your VO2 max from specific workouts

VO2 max is the maximum amount of oxygen your body is able to use during high intensity exercise. V stands for Volume (mL/kg/min), O stands for Oxygen from the air, and Max is for Maximum or the highest amount. Factors such as age, sex, fitness level, weight and even altitude can affect it. A higher number generally should mean the ability to run longer, faster, and harder and means better aerobic capacity. There are workouts you can focus on to help improve your VO2 max. Also known as VO2 max workouts, these kinds of workouts get you working close to your VO2 max. 

Increase fast-twitch muscle fibers

In our 30s we begin to lose fast-twitch muscle fibers. This is why you may notice that as you get older you become more efficient at longer races and workouts while shorter ones may feel more challenging. One way to combat this is by doing short, fast speedwork in your training.

Learn to increase power in your stride

Being able to run fast is in part related to your stride. This includes your cadence and leg turnover. If you have strong legs and and an efficient stride you will be able to run faster. By including speedwork in your training you can improve the power of your stride to help you run faster at all distances (with the right training otherwise to ensure cardiovascular development).

Learn to manage discomfort in running

Speed workouts can feel hard! They may challenge you mentally to keep going when your body wants to stop. This is an important skill to learn to manage which can translate to longer runs and races. If you can learn to keep going when running feels uncomfortable you will be able to push yourself harder on a challenging run.

Build stronger muscles through these workouts

Speed workouts recruit different muscles than slower runs and can also strengthen the bones, ligaments, and joints, so they can manage higher workloads. The more you practice running faster, the more total muscle fibers you activate which results in greater strength and possibly better resistance to injury.

Improve heart health from speedwork in training

Stroke volume is the amount of blood that can be pumped from the heart in one stoke. A greater stroke volume decreases the heart rate and can make the heart more efficient. By doing speed workouts, you are increasing the maximal stroke volume of heart.

Examples of speed workouts

There are endless variations of speed workouts, but here are a few basic ones to get you started! You can use a website like VDOT or McMillan to figure out your training paces.

10-15 minute warm up, 6-10 x 400 m with 200 or 400 m recovery, 10-15 minute cool down

10-15 minute warm up, 4-6 x 800 m with 300 or 600 m recovery, 10-15 minute cool down

10-15 minute warm up, 3 x 1 mile with 800 m recovery, 10-15 minute cool down

Do you include speedwork in your training?

You may also like:
5 Fartlek Runs To Keep Running Interesting During the Off-Season
How To Run Hills Safely and Efficiently
5 Workouts To Help You Prepare For Your Next 5k
Race Preparation Guide for the 5k to the Marathon

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.