Speed Workouts to Boost Stamina: A Cheat Sheet

Speed Workouts

We’ve all had days when running (or any other form of physical activity) just feels too hard. Whether you’re an experienced athlete or someone just starting out, having the right tools and techniques in hand can make it easier to push through those moments and boost your stamina. Speed workouts can be a great way to get fitter, faster, and enhance your overall performance. But knowing which exercises to do and when can be daunting, especially if you’re just starting out on your fitness journey. So let’s take a look at what speed workouts are and how they can help you become a better runner.

What are Speed Workouts?

Speed workouts are a type of interval training that involve running at maximum effort for a set period of time, followed by a rest period. This type of training is designed to help you build strength, endurance, and speed, all of which are important factors for good running performances. So let’s get into it!

First – Warm Up!

First things first, it’s important to ensure that you have the basics down before you try any speed workouts. That means having a consistent warm-up routine and doing an easy run before your speed workout to get your body prepared for the exertion ahead. It’s also a good idea to do some dynamic stretching before and after your run to help prevent injury and encourage recovery. Now you’re ready to get started!

Types of Speed Workouts

There are several types of speed workouts that can help you boost your running performance:

Tempo Runs:

Tempo runs involve running at a steady/ faster pace, but not flat out. This type of run is designed to challenge both your aerobic capacity and muscular endurance. They’re best done on flat surfaces with good footing, like trails or roads.

Interval Runs:

Intervals are short bursts of maximum effort running followed by periods of rest or slow recovery running. These runs can help you improve both endurance and speed, as well as increase your anaerobic capacity. They can be done on flat or hilly terrain, depending on what works best for you.

Fartlek Runs:

Fartleks are similar to interval runs, except the intervals are less structured and often include varying speeds and distances. This type of run is great for building muscular endurance as well as muscular power, as it challenges both aerobic capacity and muscle strength.

Hill Sprints:

Hill sprints involve running up a steep hill at maximum effort for a set distance or time before walking or jogging back down the hill again. This type of workout can help build strength, power, and endurance, all key components in improving overall running performance. It should be done at least once per week for best results.

Once you have decided on the type of speed workout that works best for you, it’s time to think about how long these intervals should be. For beginners, intervals should be between 30–60 seconds with 1 minute rest periods in between each one. As you get more experienced, you can increase these intervals up to 90 seconds (or longer) depending on what works best for you and your goals.

Speed Workouts

Combine Speed Workouts with other Training

It’s also important to remember that speed workouts should be used in conjunction with other types of cardio training like easy runs, long runs, tempo runs etc., in order to fully maximize the benefits they offer. Doing too much intense exercise too close together can lead to burnout or injury, so be sure to give yourself breaks between hard efforts in order to let your body recover properly!

Speed workouts are an excellent way to build strength, power, endurance, and speed, all key components for successful athletic performances like marathons or other athletics activities and sports competitions like sprinting etc., but they shouldn’t be done every day if you want optimal results! So use this cheat sheet as a guide, but don’t forget the importance of rest and recovery days in order to maintain balanced fitness levels — while still achieving impressive results!


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