A one-hour speed boost to revitalize winter legs

While most runners concentrate on establishing a solid base or maintaining fitness during the cooler months, injecting occasional bursts of speed can significantly benefit our legs. Longer, easy runs play a crucial role in gradually building mileage, but as our legs fatigue and our focus wavers, the risk of sloppy form increases. Running at a faster pace naturally tightens and improves running form.

Incorporating speed sessions periodically, even in your base-building season, is a strategic way to keep our racing legs and racing minds sharp and snappy.

Investing in an occasional speed session now can yield pleasant surprises in your performance when you transition into racing gear in the spring. This one-hour session is an ideal addition to your training routine whenever your legs crave a pick-me-up. Aim for an effort level that is challenging yet sustainable in the two-minute intervals—avoid forcing intensity. Feel free to adjust the effort based on how your mind and body are responding. If you’re short on time, limit the warmup to 10 minutes and do fewer intervals; you’ll still reap the rewards.

The workout

Warm up with 20 minutes of very easy running. Start at a very easy pace and gradually pick up speed toward the end of the warmup with a few accelerations, strides or dynamic stretches as an optional addition.

Run 7 x 2 minutes of hard effort, followed by 2 minutes of easy recovery. While you can adjust the pace and effort level to suit your needs, strive for consistent, smooth pacing during the hard section.

Cool down with a very easy 10-minute jog.

Make sure to follow a speedwork or harder-effort day of running with a very easy or rest day.

posted Thursday December 14th
by Keeley Milne