3 Speed Workouts I’m Trying This Month to Improve My Running Pace
I’ve set my sights on a specific target for my next marathon: sub-3:45. That means shaving time off my average pace — and to do that, I can’t just run more miles, although that is important, but I have to run smarter and more efficiently.
This month, I’m adding structured speed workouts into my training. These are short, focused sessions that teach your legs to turn over faster, help you run more efficiently, and prepare you to hold a quicker pace on race day.
Here are three that I’m working into my schedule:
1. Mile Repeats (What I Did This Week)
If you’re new to interval training (like me), mile repeats are a great entry point — long enough to build endurance at a faster pace, but short enough to repeat without completely burning out. I first came across them in Deena Kastor’s book earlier this year, and she swears by them for building both speed and mental toughness.
Structure:
1 mile warm-up (easy pace)
1 mile at 7:00 min/mi pace
90–120 second walk/jog recovery
Repeat the 1-mile effort and recovery 4 times total
1 mile cool-down (easy pace)
I also filmed my stride at this pace to check form. I read it should feel like you’re pushing off a skateboard — efficient, powerful, and smooth.
2. 400m Repeats (The Classic Speed Builder)
From what I see on Strava from friends that are way faster than me, these are the bread-and-butter of speedwork — short, fast bursts with just enough rest to do multiple reps.
Structure:
1 mile warm-up
4 x 100m strides
5 x 800m at 5K pace
400m slow jog between 800m reps
1.5 mile cool-down
These sharpen turnover and build confidence in holding faster paces for longer. I tried a version of this today on the track near my house (love running while the sun comes up)
3. Tempo Intervals (Race Pace Lock-In)
I have done these to an extent, but I’m going to be a lot more structured moving forward. These help me get comfortable running just outside of my comfort zone for an extended period.
Structure:
1 mile warm-up
2 miles at goal marathon pace (~8:30 min/mi for me)
2 minutes jog recovery
2 miles at goal pace
1 mile cool-down
This teaches you to sustain effort and recover quickly — crucial for strong finishes.
Why Strength Training Still Matters
Even with the increased mileage, I’m trying to lift 5x per week. Some weeks, with the extra running load, I’ll cut back to 4 lifts — still enough to maintain muscle and strength. The goal isn’t just faster legs — it’s having the strength to hold form in those late, grueling miles.
Over the next month, I’ll rotate through these three speed workouts, adjusting paces as fitness improves.