GET UP TO SPEED WITH SPEED WORK

Published: 11/04/2026 | By: Kate Hutchinson

If your running feels flat, repetitive, or stuck at the same pace, this is your reset button. Speed work doesn’t have to be intimidating – in this piece, our ambassador Kate Hutchinson breaks it all down into clear, manageable sessions that can transform how running feels and performs, one session at a time.

If your running has started to feel a bit repetitive, same pace, same routes, you’re not alone. It’s easy to fall into the habit of thinking progress just comes from adding more miles. But if you want to improve your pace and how running actually feels, you need to introduce some variation. That’s where speed work comes in. Over the last year, I’ve hit PBs across a range of distances, and a big part of that has come from consistently including speed sessions. They’re not always the most enjoyable, but they do make a difference.

WHAT IS SPEED WORK IN RUNNING?

Speed work is any running done faster than your steady, easy pace. It usually involves alternating between harder efforts and easier recovery. You’ll probably come across terms like intervals, tempo runs, strides, fartlek runs, and track sessions. When you’re starting out, it can feel like a lot of different names for what is essentially the same thing. I remember finding that quite confusing at the start. In reality, they all follow the same idea. You’re just running faster than usual, in slightly different formats.

A simple way to think about it is:

• Easy runs build your base
• Long runs build endurance
• Speed work helps you run faster and more efficiently

WHY IS SPEED WORK IMPORTANT?

It improves efficiency and fitness

Speed work helps you become more efficient, so you use less energy at the same pace. It also improves your VO2 max, which is how well your body uses oxygen during exercise. This happens because your heart and lungs are working harder during faster efforts. Over time, your body adapts and becomes better at delivering oxygen to your muscles, which makes running at higher speeds feel more manageable.

It builds strength and control

Running faster means your body has to recruit more muscle fibres, particularly those used for power and speed. These don’t get as much use during easy runs. It also improves coordination. The more you practise running at faster paces, the more controlled it starts to feel.

It helps with resilience

Speed sessions are usually the hardest part of my week. They’re the sessions I’m least likely to look forward to if I have to do them alone, but they’re also the ones that seem to make the biggest difference. You get more used to working at higher intensities, which helps when it comes to races. It also breaks up the routine a bit. Running the same route at the same pace can get repetitive.

It can reduce injury risk

It sounds counterintuitive, but running at different speeds means you’re using a wider range of muscles and movement patterns. Instead of stressing the same areas every run, your body adapts more broadly, which can help you stay consistent and avoid overuse issues.

KEY TYPES OF SPEED WORKOUTS

• Strides

  Short bursts of faster running, around 20 to 30 seconds. I usually add a few at the end of an easy run.

• Intervals (track repeats)

  Structured efforts such as 400m or 800m repeats with recovery in between.

• Fartlek runs

  Less structured sessions where you mix faster and slower running based on feel.

• Tempo runs

  Sustained efforts at a “comfortably hard” pace.

• Hill sprints

  Short uphill efforts that help build strength and improve form.

HOW TO ADD SPEED WORK SAFELY

It’s easy to do too much too soon with speed work, especially when you start to see the benefits. If you’re anything like me, when you hear something will improve your running, it’s very tempting to go all in straight away. The best approach is to build it in gradually. Start with one session per week and increase if it feels manageable. Keep it as a relatively small part of your overall running. Make sure you warm up properly beforehand and cool down afterwards. If your form is starting to drop or you’re struggling to recover, it’s usually a sign to ease back slightly.

HOW I DO IT

At the moment, I tend to include two main speed-focused sessions in my week, alongside my easier running. The first is a track session, which is usually interval-based. The exact structure changes, but it might be shorter reps like 400m, or longer efforts like 800m or 1km, all at different paces with recovery in between. I like keeping this session varied, as it challenges different speeds and keeps it from feeling too repetitive.

The second session depends on what I’m training for. During a marathon block, this is often built into my long run, where I’ll include sections at or slightly above marathon effort. It’s a good way of getting used to holding pace when you’re already tired.

Outside of a marathon block, I’ll usually swap that for a more sustained effort on the road, running at threshold pace. That’s roughly the pace you could hold for about an hour, so it feels controlled but still challenging.

Because I also train for HYROX, I try to include some compromised running as well. This is usually done on an assault runner straight after other exercises, so you’re running under fatigue. It ties in quite well with speed work, as you’re learning to maintain pace and form when you’re already working hard.

COMMON MISTAKES AND PROGRESSION TIPS

Common mistakes to avoid with speed work often come down to doing too much too soon. It’s easy to get carried away when you start feeling fitter, but piling on intensity or sessions before your body has adapted usually leads to fatigue or stalled progress. Another frequent issue is skipping warm-ups and cool-downs, which are essential for preparing your body to run fast and helping it recover properly afterwards. Ignoring early signs of injury is also a common pitfall, and pushing through niggles at high intensity can quickly turn small problems into longer setbacks.

When it comes to progression and recovery, the key is consistency over time rather than big leaps in effort. Improvements tend to come from small, steady increases in load and intensity that your body can actually absorb. If you notice your pace dropping, feeling constantly tired, or struggling to recover between sessions, it’s usually a sign that you need more rest or an easier week. Sleep, nutrition, and your easier runs all play a crucial role here too, not just the hard sessions themselves, and getting that balance right is what allows speed work to actually translate into long-term progress.

BOTTOM LINE

Speed work is one of the simplest ways to change how your running feels and performs, but the real benefits come from consistency, not intensity alone. When you introduce it gradually, recover properly, and stay patient with the process, it can make you more efficient, stronger, and more confident at faster paces without needing to overhaul your entire training routine.

It’s also worth remembering that you don’t need anything overly complicated to get started. A good pair of running shoes suited to your gait, comfortable breathable clothing, and a watch or app to track pace and intervals are usually enough to support structured sessions. Beyond that, recovery plays just as big a role as the workouts themselves, so paying attention to hydration, foam rolling, and sleep will help you adapt and keep progressing.