Running 101: Speed Training For Beginners

  • By Mario Fraioli
  • Published May. 14, 2013
  • Updated Jun. 17, 2013 at 1:08 PM UTC

Try these speed training workouts for beginner runners to improve race times.

If you’re a new runner and you’ve recently caught the racing bug, finishing a 5K is likely no longer an issue; finishing it faster, however, is presenting a problem. So how do you get through this racing road block?

The answer is as simple as sprinkling some small doses of speed work into your training schedule. As a new runner, chances are you’re running over the same roads or on the same treadmill at the same speed every day. You’re using the same muscles in the same manner every time you lace up your sneaks. Then, when it comes time to race, you find yourself stuck in second gear from start to finish. In order to start shifting speeds, your metronomic muscle memory will need some new stimulation.

If you’re new to racing and want to reach the finish line faster, use these simple suggestions to safely start inserting some speed work into your training schedule.


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FILED UNDER: Running 101 / Training TAGS: / / / / /

Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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