Running: Speed Play

How many of you like to slip into a comfortable groove, let the minutes and miles add up, and lose yourself in your runs? Me to… this is why we run! The flow, the feeling of easy, steady effort and the satisfaction of completion keep us coming back for more of these amazing experiences!

When I first started to “train” for running, which was later in my fitness career, mid-20’s, I was introduced to track workouts and tempo runs. Man, I hated these! My ability to gauge effort was non-existent, therefore I would go too hard, too early in the workouts, and struggle to hold on and finish them. Where would this leave me? Down and out for 2-3 days not wanting to even run a step! This is how you disrupt flow.

As I’ve progressed in the sport and have a more solid grip on my abilities both in training and racing, I’ve been able to engage in these more challenging workouts and reap the benefits that come with them. I’ve also learned about another way to trickle in speed work while I enjoying my daily “cruise” runs. This form of training is termed “speed play” or “fartlek” style.

Speed play is exactly that, you mix in 10-30 second bursts of accelerated running or even sub-maximal sprinting during a run of easy pace. There is no set schedule as to when you do them, just when you feel like it. Sometimes I’ll run to a certain landmark (fire hydrant, stop sign, driveway, etc.) and other times I’ll run for set periods of time.

There are many benefits to these runs. First, I believe you can recover from them during the run much better than a standard track or tempo run. This is excellent for beginners or recreational runners, which, most of us are. Second, I believe that it prepares you to race! Setting multiple in race goals, and knowing what speeds you are capable of running makes racing fun and competing more engaging. Third, they make you faster! You’ll see your cruising speed increase, which may transfer to other runs.

How to apply:

Start walking and warm up into a jog. Take 10-15 minutes to properly warm-up before starting your first speed play interval. For the next 30 minutes have fun. Mix in some speed with your cruising pace. You’ll cover more ground, realize new abilities, and hopefully reap the benefits of turning over those legs a bit faster! To finish, slow down and jog it in. Walk around for a couple minutes and stretch your hamstrings, hip flexor, and groin area. Start with one a week and gradually increase to two of these engaging workouts each week.

Enjoy the run!