I’m a running coach with nearly 30 years of experience helping athletes improve. This training plan is designed to help you run faster on your own terms, whether your goal is stepping onto the podium or simply beating official cut-off times.
Speed training goes far beyond running fast. Adding faster intervals builds overall fitness, boosts endurance, and introduces essential variation that helps reduce overuse injuries. By the end of a structured speed cycle, noticeable gains in running speed and efficiency naturally follow.
No matter your current pace, focusing on speed will make you a stronger, more complete runner.
Understanding Speed Training for Runners
If you’re wondering how to fit speed work into your routine, these commonly asked questions will help you align training with your goals before starting the 10-week program.
Why aim to run faster?
Progress builds confidence and motivation. Faster running can unlock new milestones, from completing a marathon to breaking the two-hour half marathon barrier.
What if I’ve never done speed workouts?
Many runners stick to weekly mileage and a long run. If structured speed work is new to you, that’s fine. With a watch or phone to track pace, you can ease into it and succeed.
How do I tailor this plan to my pace?
A 1-mile speed test helps personalize the program. Improving your mile pace carries over to all distances, even the marathon. From this test, you’ll calculate custom speed zones used throughout the plan to build a balanced aerobic system.
Can I still run easy?
Absolutely. Easy runs support recovery and help you handle harder workouts. Running both slower and faster than race pace makes race-day efforts feel more manageable.
Why run five or six days each week?
Consistency drives improvement. While intensity increases, individual runs may actually be shorter, allowing you to safely do more overall.
Does terrain matter?
Short, fast intervals are best on flat surfaces. On uneven terrain, ease up on climbs and move quicker downhill to balance the effort.
How much cross-training is recommended?
If you already lift weights, practice yoga, or cycle, continue doing so. Schedule these on harder run days so easy days stay focused on recovery. Avoid adding new activities during the program.
How much improvement can I expect?
Results vary. Runners new to speed work often see the biggest gains. A 5–30 second improvement in the mile can translate to 2–3 minutes faster in a half marathon.
Getting Started With Speed Training
This 10-week program suits runners who can comfortably run up to an hour, two to three times per week, for at least a couple of months. If needed, build consistency first before beginning.
- Complete the 1-mile test to calculate your speed zones (SPZ).
- Begin each run with a 10–15 minute warm-up slower than SPZ 1.
- Use speed zone ranges as guides, not rigid targets.
- Rest intervals (RI) should be easier when speed work is harder.
- Extra mileage should stay at SPZ 1 or slower.
- Keep long runs consistent week to week.
- Finish workouts with a 2–7 minute cool-down.
The 1-Mile Speed Test
Ideally performed on a track or flat measured route.
Warm-Up
Jog easily for 12–15 minutes, then complete four 30-second pickups at a moderate-to-fast effort with one minute of rest. Finish with two minutes at moderate effort, followed by two minutes of rest.
The Test
Reset your watch and run 1 mile at a strong, steady pace. Avoid starting too fast and aim for consistency from start to finish.
Cool-Down
Jog easily for 5–10 minutes.
Calculating Your Speed Zones
Use your 1-mile pace (1MP), converted to decimal format, to determine SPZ 1 through SPZ 7. Each zone includes an upper (A) and lower (B) pace range.
Speed Zone Overview
- SPZ 1: Easy / Recovery
- SPZ 2: Marathon pace
- SPZ 3: Half-marathon pace
- SPZ 4: 10K pace
- SPZ 5: 5K pace
- SPZ 6: Mile pace
- SPZ 7: Fastest efforts
10-Week Run Faster Training Plan
Once your mile test and speed zones are set, you’re ready to begin. Weeks four and eight serve as recovery weeks to help your body adapt.
This progressive plan balances speed sessions, recovery runs, and rest days to support steady improvement while minimizing injury risk.
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