The Need for Speed in Your Running Routine

3 min readMay 12, 2021

Experts agree that too much of the same is a bad thing. This theory also applies to running. If all of your workouts are long and slow, you aren’t going to build any speed. Alternatively, if all your workouts are fast HIIT types, you are more likely to wear yourself out and end up with an injury. The best running programs combine speed and endurance runs. “Doing volume doesn’t make you faster, it helps you resist fatigue,” adds Joan Scrivanich, a certified strength and conditioning coach, exercise physiologist, and running and triathlon coach at Rise Endurance. “And if you always train at the same speed, you can’t expect to race any differently.”

While adding endurance runs to your week is relatively straightforward, figuring out what to do on your speed day is a bit tricker. So I thought I’d share an easily modifiable treadmill workout.

Warmup (10 minutes):

2 minutes walking at an easy pace (Anywhere from a 2.5 to 3.5)

2 minutes easy jog (4.0 to a 5.5)

2 minutes of incline increases. Every thirty seconds add 1 point to your incline. Starting at 1 and ending at 4.

2 minutes of incline decrease and speed increase. Every thirty seconds take 1 point off your incline and add .2 to your speed. (If you started at a 5.0 jog, you’ll end at a 5.8 on a 1 incline)

2 minutes easy jog at a zero incline

First Interval: Speed Increases (7:30 minutes)

For this workout, you’ll need to know the max speed you can hold for 1 minute. And when I say hold, I mean you should be struggling and counting down the last 10 or so seconds until you can rest. For me, that is a 9.0 (6:40 minute mile). Determine yours before continuing.

2 minutes running at three points below your max speed. Meaning I’d hold a 6.0 pace for 2 minutes. If your max is 8.0, you’d hold a 5.0 pace for 2 minutes.

1 minute walk

90 seconds running at 2 points below your max speed. For me, that is a 7.0

1 minute walk

1 minute at 1 point below your max speed. For me, that is an 8.0

1 minute walk

Second Interval: Incline Increases (7:30 minutes)

Adding resistance to your speed work really challenges your cardiovascular system and allows you to push your speed even faster on those flat runs. All runs will be done at 3 points under your max speed. For me, a 6.0.

2 minutes at a 6 incline