Mix Up Your Miles: 4 Types of Speed Work for Runners
Running doesn't have to mean heading out and running the same pace every day. Incorporating different types of speed work can improve fitness, challenge your body in different ways, and—just as importantly—keep training interesting.
Here are four ways to add variety to your running program:
1. Tempo Runs: Build Your Ability to Hold a Faster Pace
Tempo runs are performed at a controlled, “comfortably hard” effort that you can sustain for an extended period. They can be continuous—such as 20 minutes at tempo pace—or broken into intervals, like 3 × 8 minutes with short recovery periods.
Tempo runs help improve your ability to maintain faster speeds for longer and are particularly useful when training for longer-distance races.
2. Track Intervals: Work on Speed
Track workouts use shorter, faster intervals followed by periods of recovery. The predictable distances of a track make it easy to control your workout and monitor your pace.
Examples include:
8 × 400m with 200m easy jog recovery
5 × 800m with 2 minutes of recovery
4 × 1,000m with 2–3 minutes of recovery
The pace and recovery should change depending on your goals, but these workouts are a great way to develop speed and get comfortable running faster than your typical training pace.
3. Fartleks: Make Speed Work More Flexible
“Fartlek” means speed play, and that's exactly what these workouts are designed to be.
Instead of focusing on exact distances or splits, alternate between faster and easier running based on time, landmarks, or even how you feel that day.
For example:
10-minute easy warm-up → 6 rounds of 2 minutes fast + 2 minutes easy → 10-minute cool-down
You can also make it completely unstructured: run hard to the next stop sign, recover to the next tree, and repeat. Fartleks are a great option when you want the benefits of faster running without being glued to your watch.
4. Hill Repeats: Add Some Elevation
Speed work doesn't always have to happen on flat ground. Short hill intervals challenge your cardiovascular system while also increasing the muscular demands of running.
Try 6–8 × 30–60 seconds uphill at a strong effort, using an easy jog or walk back down as your recovery.
Variety Has a Purpose
Tempo runs, track intervals, fartleks, and hills all challenge your body differently. Rotating between them can help you develop speed, endurance, pacing, and strength while preventing your training from feeling repetitive.
You don't need to do every type of speed workout every week. Instead, choose workouts that complement your current mileage, fitness level, and goals.
The best running program isn't just one that challenges you—it's one that keeps you engaged enough to stay consistent.
