We are not used to pushing ourselves outside of our comfort zones on a regular basis. So for many runners, speed workouts can cause some self-doubt and anxiety. Below you will find our coach's insights and a beginner track workout to download to your training calendar.

Where to Run Speed Workouts

The track should not be a place where you feel intimidated to go run. If you are new to running or returning after some time off, going to the track can be a place that can provide motivation and support from being surrounded by the running community.

Tracks provide a controlled and measured environment, making it easier for you to gauge progress throughout training and focus on improving your running mechanics, such as arm swing, stride length, posture, and cadence.

Molly Seidel in Chamonix, France.

Types of Speed Workouts

Incorporating a variety of speed workouts into your training can help to improve your overall running performance. There are various types of speed workouts each targeting different areas of speed, endurance, and overall fitness. Some common types of speed workouts are Fartleks, Progressive Runs, Strides and Interval Repeats. Remember to start slowly and gradually increase the intensity and volume of speed training to avoid overuse injuries.

Here is a beginner workout that you can download from our COROS Workout Library:

Beginner Track Workout- 400m Repeats: This track workout is designed as 1:1 ratio to help you get more comfortable running specific distances. You will complete six to eight 400m repeats in your Aerobic Power Zone with 400m jog or walk recovery. After the 15-minute warm-up, make sure to include a few dynamic stretches before starting the repeats.

Using Track Mode, your COROS watch adjusts distance based on the lane you pick, leading to a more accurate workout.

What are the Training Benefits?

There are many benefits to adding speed work to your training, no matter what distance you are preparing for. This 400m workout is a Sprint-type session that will help to increase your lactate threshold. As your lactate threshold improves, the effort required to maintain a particular pace will feel more comfortable each time you repeat this type of workout and that feeling of fatigue will take longer to set in.

Running Fitness Graph from COROS EvoLab.

When runners hit a plateau, it's often because they've been staying within their comfort zone for too long. Speed workouts are meant to be challenging and to push you outside of your comfort zone forcing your body to adapt and improve. Don't let self-doubt or anxiety keep you from challenging your body to run faster paces, tackle longer distances, or engage in higher-intensity workouts.

If you have questions about incorporating this type of workout into your training, email us at coach@coros.com, and we will be happy to share insights!