“How do I run faster?” is the golden question that nearly every runner asks. And for good reason. Luckily speed is one of the easiest metrics to track, and also one of the easiest skills to improve through speed work training.
Increasing speed is the main goal for many runners. It’s the factor that determines your pace, puts you ahead of the pack, wins you the race. But if you want to run faster, it will takes some knowledge and specific training.
So in this post, we’ll cover how to train specifically to improve your speed, what the science is behind it, and the best three running workouts specific to speed work training.
The science behind speed work: running economy and V02 Max
Running economy is a baseline measurement of how efficiently your body works while running. It is tied to how much oxygen your body requires to run at a certain effort level or pace.
To simplify: runners with good economy use less oxygen than runners with poor economy. (Hence the huffing and puffing of beginning runners.)
A conditioned runner will use less energy than a beginner while running at the same speed. That means by conditioning your body with specific training, you’ll get more speed for your effort.
This measurement is also called your V02 Max (the maximum amount of oxygen a person can utilize during intense exercise).
Your body can only take in so much oxygen at a time. So if you want to run faster, you need to improve your Running Economy and V02 Max.
That’s the idea behind speed work training. You’ll get faster mile times and more endurance because your body is learning to use less energy (via oxygen) while running.
The three best running methods for speed work
If running faster is your primary goal, you should incorporate speed work into the majority of your run days. Here are three excellent ways to adjust your runs for speed work:
Interval Training
This is running in periods of high intensity for short durations split up by longer recovery windows. This option tends to keep the heart rate elevated throughout the entire workout.
For a quick refresher on heart rate zone tracking and training, click here.
Some interval splits to try are 30/60sec, 1/2min, and 90sec/3min. For example, in a 30/60sec split, you would work for 30 seconds and recover for 60.
Repeats
These are similar to interval training, except that they allow full recoverybetween working phases.
In a repeat, you would run a specific distance as hard as you could, then rest until your heart rate fully recovers. That allows you to hit it again just as hard.
It is common to do 6-8 repeats, but you can go up to 20+ depending on your level of conditioning.
Every repeat should match from the first to the last. For example, if you do your first 200m repeat in 45 seconds, your sixth should be 45 seconds.
Fartlek Runs
“Fartlek” is Swedish for “speed play.” It’s a simple running philosophy that uses long runs broken up into periods of fast and slow running.
It’s basically a perfect mix between a long run and interval training.
The beauty of this method (as well as the other two in this list) is that you can adjust it to your current conditioning level.
A Fartlek Run for a beginner may be walking for the slow periods and jogging for the fast periods. An advanced runner may jog for the slow periods and sprint for the fast periods.
Either way, you are improving your running economy and V02 max.
When should you start?
If you’re still new to running, you should push for light to medium effort runs until you’ve built a strong base. As that base grows, slowly incorporate more advanced running days into your plan.
But if you have a solid base and your goal now is to improve your speed, then get out your training plan and add one of these methods to your next run.
Also remember to adjust the workouts based on your athletic level. You’ll want to ease into higher intensity runs.
It’s important to be specific with your training plan. Instead of writing “RUN DAY,” include specific goals and running methods you want to try that day. For example, RUN DAY (interval training between HR zones 2 and 4).
Also make sure to give your body appropriate time to recover. Higher intensity runs mean more stretching, icing, foam rolling, and rest days.
If you read our last post, you know that heart rate zone training is the key to optimizing your runs. But now you’re probably asking yourself, “Which heart rate zone should I be training in?”
The answer: it all depends on your goals. That’s why this method is so important – because it tailors your training toward whatever goal you want to achieve.
So let’s dive into the details of each zone – what it is and why it helps. At the end we’ll give you a few examples of the best runs for beginning runners, which all utilize the heart rate zone method.
By the end of this post you’ll know which zones are best for you. Get ready to optimize your runs and crush your goals.
Heart Rate Zone 1
Zone 1 is the lightest or “easiest effort” zone. This is your recovery zone, and the pace you should use for warmups and cooldowns.
You should begin every workout with a warmup and cool down period. This allows you to bring your heart rate safely into Zone 1 before pushing yourself into more intense heart rate zones, or before abruptly ending your workout.
In this zone, your body works at about 50-60% of maximum effort. You can calculate your target heart rate for this zone, but a general rule of thumb is that you should be able to easily carry on a conversation at this pace. You should feel like you could go for hours.
Just because it’s the lowest zone doesn’t mean your body isn’t working. At this point your body should start to sweat and you should be able to feel your muscles warming up.
When to target Zone 1
Warmups and cool downs: This is the perfect zone to get your blood pumping to your muscles before pushing into harder zones. It’s equally important to give your body a cooldown time by returning to this zone before ending your workout.
Recovery runs: High intensity runners might designate one run per week for recovery. It’s important to use these runs for recovery – stay in Zone 1.
Build an initial base: The low intensity of Zone 1 is perfect for beginners to get their feet moving without putting too much strain on connective tissues and muscles that aren’t used to moving so much. It’ll allow you to build a solid base before pushing harder.
Interval training: If you’re utilizing interval training, this is the zone you should be backing down to for recovery between repeats. This lets you go into the next working set fresh and ready to push hard.
When not to target Zone 1
What Zone 1 will not do (or not do very well) is substantially contribute to speed, endurance, or put you into an optimal fat burning state. If you are trying to optimize one of those areas, you’ll have to put in a little more work.
Heart Rate Zone 2
Beginning runners: pay special attention to Zone 2. It often gets overlooked because of the misperception that runners should be out of breath in order to make progress.
If Zone 2 feels like a snail’s pace, hang in there. Base building takes time, and Zone 2 is the safest place to do it. Think of it as the foundation to your running journey.
In this zone, your body works at about 60-70% of max effort. You should be able to get through short sentences without rushing or breaking for a breath.
Beginning runners may find that power walking, hiking, or a light jog is enough to push their heart rate into Zone 2 levels. It’s the perfect zone to perfect your form and build up base mileage.
The speed of this zone will be specific to the runner. It might even be a walking pace early on – that’s ok. As you progress, your cardiovascular system will strengthen and you’ll be able to reach faster speeds while in this zone.
When to target Zone 2
Fat burning: Though this zone doesn’t see the highest calorie burn, it does push your body to target fat for fuel. It is the optimal zone for your body to start chipping away at fat stores.
Heart and lung conditioning: In this zone, you’ll exercise your body’s ability to take in oxygen and transport it to the muscle, where it is used to produce fuel. Time spent in this zone will help to condition your heart and lungs so you’ll be more able to push into harder zones.
Building proper form: You should feel somewhat relaxed in this zone, and able to focus on improving your form. Focus on your foot strike, your cadence, your arm swing, etc. This builds a good foundation for when you push into harder zones.
Increasing base mileage: This zone allows you to go longer and farther without pushing too hard, which makes it a great zone to increase your base mileage. Matt Hofbauer, founder of Endurance Athletics, trains up to 80% of his weekly miles in Zone 2 when trying to increase mileage.
Heart Rate Zone 3
Zone 3 is best described as “comfortably difficult.”
Your body works at 70-80% of max effort. You should be able to speak in short broken sentences, and breathing will be slightly difficult.
Zone 3 training requires effort. You’ll need to push yourself into an aerobic state of exercise. You should start sweating and breathing should become slightly difficult.
Zone 3 training is the upper end of aerobic exercise. Past this point, you will end up out of breath and fatiguing much faster. You can maintain Zone 3 for only a moderate amount of time.
This zone is more taxing on the body. If you add extended time in this zone into your training plan, be sure to add stretching, foam rolling and rest.
When to target Zone 3
Increasing blood flow to the heart and muscles: In this zone, your body begins to increase the number and size of blood vessels. That helps drive more oxygen to the muscles, and helps to clear lactic acid and other byproducts out of your muscles.
Burning fat: Your body is still burning a good amount of fat for fuel in this zone. So you’ll still get the fat burning benefits in your lower intensity workouts, even if you shift from Zone 2 into Zone 3. Pushing harder than this, however, will shift your body back to preferring carbs (glycogen) for fuel.
Heart Rate Zone 4
Zone 4 is where the going gets tough.
You’ve nearly reached maximum effort. In fact, your body is working at 80-90% capacity. Your body is now utilizing carbs instead of fat for fuel. This is also where your body shifts from aerobic to anaerobic exercise.
A fast run outdoors is a good way to push your body into Zone 4, especially if the terrain requires extra effort. Just be sure that the surface is safe to run on. The faster you go, the harder it is to stop for a hazard in your path (like a tree root or broken pavement).
Another key thing that happens in this zone is that your body starts to produce lactic acid faster than it is able to filter and remove it. This buildup of lactic acid is what can cause nausea and soreness and ultimately forces you to slow down or stop.
Big safety tip: this zone is WORK on your body. If you’re incorporating Zone 4 into your training plan, you need to add time for stretching, foam rolling, icing, and (most importantly) rest.
When to target Zone 4
Building tolerance to lactic acid: Incorporating this into interval training is a great way to get used to the feeling of lactic acid buildup. Push yourself into Zone 4 until you start feeling the effects, then back down into Zone 2 or 3 until the feeling goes away. This will help you build a tolerance.
Increase speed and endurance: Once you prepare your body to handle the increased lactic acid, you’ll be able to handle longer and faster runs.
Heart Rate Zone 5
Zone 5 is the final zone. Your maximum effort. You are working at 90-100% effort. This is your “I CAN’T THINK RIGHT NOW” pace. No words, heavy breathing, all out running.
Sprinting is a good way to reach Zone 5 – just make sure that you have properly stretched and prepared your body with a Zone 1 warmup. High intensity training requires a serious focus on injuryprevention, not just recovery.
In this zone, the mechanics of your body are working in overdrive to keep up with the effort. Lactic acid will saturate your body, and you’ll be forced to stop very quickly (usually within a few minutes at best).
Serious safety tip: If you are implementing such high intensity workouts, you need to take a hard look at your recovery plan. Take it seriously. Certain injuries can last over 6 months, and that’s enough to derail an entire running season.
When to target Zone 5
Improve speed: There’s a saying that goes, “if you want to run faster, you have to run faster.” If you’ve been running for some time and are looking to improve your pace, this may help you.
Maintain or improve your maximum heart rate: This is the hardest workout you can give your heart, and after all your heart is just another muscle that can be improved through exercise. Regularly pushing yourself into Zone 5 can make your heart work more efficiently, which will improve your maximum (and resting) heart rate.
When not to target Zone 5
If your running journey has just begun, chances are you don’t need to train at this intensity. Focus on base building and pushing yourself into Zones 3 and 4.
How to implement HR Zones into your training
Now that you understand the basics and benefits of heart rate zone training, it’s time to add them into your training plan.
Before you start scheduling Zone 4 or 5 workouts, make sure you’ve built a solid foundation in the lower intensity zones. Establish proper form, build your base mileage, and properly condition your heart, lungs and muscles.
As you start plugging these into your weekly plan, remember that variety will give you the best results. Even if you are training to increase endurance, you shouldn’t skip out on all speed work.
The three best runs for beginning runners:
High Intensity Interval Day – Warm up in Zone 1. Push into Zones 3-4 for a few minutes. Recover in Zones 1-2. Repeat. Cool down in Zone 1.
Long Run – Sustain Zone 2 for the entire working window. This will burn fat and increase base mileage.
Threshold Run – Maintain Zone 3 for the entire working window. Your distance and time will depend on your conditioning. Be sure to still warm up and cool down in Zone 1 (always!).
With these three workouts, you should see progress in your endurance and speed. These are generally the most applicable for a new runner to add variety to their training, but there are other variations out there as well.
You don’t have to incorporate all three run types every single week. If your focus is to build base mileage, you might choose that Zone 2 Long Run for all runs except one. That odd day could alternate every other week between interval training and hills.
There is no set way to achieve a running goal that will work for 100% of the population. Our bodies are just too different – and that’s a great thing!
You simply need to find what works best for you. So it’s time to experiment to find out what that is. Please reach out with a comment or question below if you’d like further guidance – we’re here to help.
Now get training
You have a plan. You’ve scheduled your runs. Your nutrition is set. You know all you need to about hydration and electrolytes. Time to get out there and start training.
Next week we’ll be diving further into other common training styles like speed, hills and long runs. Subscribe to stay informed on that post, and all of the other amazing things we have going on – like our upcoming charity 5k, which will be held virtually as well as in person.
Few things can define a “successful” workout – not your speed, not the course, not even your perceived effort. The only thing to trust: your heart. That’s why all runners, especially beginning runners, need to train using heart rate zones to optimize each and every run.
Every modern smartwatch has the ability to monitor your heart rate. Once you know your target numbers for each zone, you’ll be able to adjust your runs in real time to reach the zone that best suits your goal.
Your heart rate is your cheat sheet into whether your workout is reaching your goal. Want to burn fat? Build speed? Add endurance?Properly recover? You need to track your heart rate.
What are heart rate zones and how can they help you train?
There are five “zones” that correspond to heart rate. They’re defined by how fast your heart is beating compared to your maximum heart rate. This allows you to track your own personal exertion level.
Note: Your maximum heart rate (MHR) is a rough estimate on how hard your body can physically go based on your age.
Zone 1 means your heart is beating at 50-60% of your maximum heart rate. This would be like a recovery run.
Zone 2 is 60-70%. This is your fat burning zone.
Zone 3 is 70-80%. This is your aerobic zone.
Zone 4 is 80-90%. This is your aerobic threshold.
Zone 5 is 90-100%. This is your anaerobic zone.
Your goal will determine which zone is best for training. If you want to lose weight, aim to stay in zone 2 for the majority of your workout. If you want to increase speed, push into zone 4.
If your goal is to burn fat and lose weight, you’ll want to keep your heart rate within zone 2 levels. Stick with a light jog.
If your goal is to build endurance, you’ll need to amplify your run in order to push your heart rate into zone 4 or 5 levels.
The biggest benefit of using this method is your ability to track your heart rate (manually or with a watch) and immediately know if you’re meeting the goal of your run.
How to identify your own essential heart rate data
Heart rate zones are specific to each person. This means we’ll need your personal data in order to figure out your personal target heart rates for each zone.
Here’s each piece of the puzzle:
Resting Heart Rate (RHR): This is your average HR while at rest. Find it by taking your pulse in the morning before you get out of bed. Do this for 5-7 days to get a good average. (Fitness watches will also provide this number.)
Attach a reminder to your alarm so that you remember to check your pulse before you get out of bed. Do this for 5-7 days to find your average resting heart rate.
Maximum Heart Rate (MHR): This is an estimate of your maximum exertion rate based on your age. Find this by subtracting your age from 220. Keep in mind, this is an average and doesn’t consider things like fitness level or genetics.
Heart Rate Reserve (HRR): This is the difference between your Resting Heart Rate and your Maximum Heart Rate. It’s the glue of this formula. Find it by subtracting your RHR from your MHR.
Here are some example numbers for a moderately healthy 25 year old: Resting Heart Rate: 60 Maximum Heart Rate: 195 [220 minus 25] Heart Rate Reserve: 135 [195 minus 60]
How to calculate your target heart rates for each zone
This is where the magic happens.
Mickey would definitely back this math.
You can find an online calculator to do the work for you, or you can use this formula to determine your target heart rates for each zone.
The formula: (x * HRR) + RHR
x represents the percentage of effort that corresponds to the zone you’re trying to achieve. Reminder on zone percentages:
Zone 1 means 50-60% effort, otherwise written as .50 to .60
Zone 2 is 60-70%, otherwise written as .60 to .70
Zone 3 is 70-80%, otherwise written as .70 to .80
Zone 4 is 80-90%, otherwise written as .80 to .90
Zone 5 is 90-100%, otherwise written as .90 to 1
You’ll use the formula twice per zone – once to determine the lower number of the two. This will tell you the heart rate at which you enter that zone (the low threshold).
So, to reach zone 2 using our example numbers above, you would first calculate for 60%: (.60 times 135), plus 60, which equals 141.
Then you’ll calculate the higher number, which will tell you the heart rate at which you will leave that zone and enter the next zone. (This is your high threshold).
For zone two, the higher number is 70%, so: (.70 times 135), plus 60, which equals 154.5.
So the person in our example would be training in zone 2 when their heart rate is between 141 and 154.
Example heart rate zones
To help cement the formula: here are all five zones using our example numbers. Remember, you will have to adjust these numbers based on your own heart rate data.
Formula:
(x
*
HRR)
+
RHR
=
Target HR
Zone 1 low
(.50
*
135)
+
60
=
127.5
Zone 1 high
(.60
*
135)
+
60
=
141
Zone 2 low
(.60
*
135)
+
60
=
141
Zone 2 high
(.70
*
135)
+
60
=
154.5
Zone 3 low
(.70
*
135)
+
60
=
154.5
Zone 3 high
(.80
*
135)
+
60
=
168
Zone 4 low
(.80
*
135)
+
60
=
168
Zone 4 high
(.90
*
135)
+
60
=
181.5
Zone 5 low
(.90
*
135)
+
60
=
181.5
Zone 5 high
(1.0
*
135)
+
60
=
195
Once you calculate your own numbers, you’ll be able to tweak your workouts to best meet your goals – just by checking your pulse.
Now get tracking and training!
Now that you have the tools to track your heart rate zones, there’s nothing stopping you from perfecting your training. Know your goal, track your numbers, and get in the perfect zone(s) with every run.
Check in with your heart rate every 5-10 minutes to see if you’re staying on track with your intended zone.
Not sure which zone is best for your goal? Next week we’ll take a look at each zone individually. To be the first to know when the post drops, subscribe to our email list below.
But first, let us know your thoughts on using heart rate as a tool to amplify training. Leave a comment, or question, below. We’re always happy to help.
And if you haven’t visited the other posts of the series, don’t miss out on great content tailored specifically for runners. We recommend the two essentials: nutrition and hydration.
The biggest risk for runners: dehydration. You’re out on an hour long run, haven’t drank much water, forgot your bottle at home – things can get dangerous very quickly.
Worst case scenario: You risk your body overheating, your internal organs shutting down, and your body unable to transport nutrients to its cells. It can require emergency medical attention.
That’s why it’s essential for runners (especially beginning runners) to take hydration seriously.
In this post, you’ll learn the signs of dehydration, gain an understanding of electrolytes, and ensure you’re drinking the right amount of water. A happy runner is a healthy runner.
Your body is mostly water. That water helps organs function properly, delivers nutrients to cells, removes waste, lubricates joints, and regulates body temperature.
You’ll get some pretty loud signals if you’re dehydrated while running:
Dry mouth
If dehydrated, your body will stop or slow the production of saliva, leaving your mouth feeling dry.
Cramping
As your body overheats, you can start to see signs of heat illness. One of the most noticeable symptoms is stomach cramps.
Keep in mind that cramping in the legs and calves is usually a sign of low electrolytes, which we’ll get to next.
Lack of sweat
This is a loud warning sign during physical activity. As your body risks overheating, it will try to conserve water. If this happens, you need to start the rehydration process ASAP.
Dark urine
The easiest way to tell if you’re dehydrated is by the color of your urine. The darker the urine, the more dehydrated you are.
(However, there are certain medical conditions and foods that can influence the color of urine. Check with your doctor if you’re worried.)
Proper hydration for runners
Have a proper hydration routine. Know how much water your body needs, and make sure you’re drinking it throughout the entire day. That way, you’ll go into each run properly hydrated.
Drinking water throughout the whole day is far better than drinking a lot right before a run.
How much water should you drink in a day? There’s the old adage of 8 8-oz. glasses of water for a total of 64 oz. Others use weight as a factor: drink between half an ounce to one ounce per pound (75-150 ounces for a person weighing 150 pounds). The Mayo Clinic recommends 4.7 liters for men and 2.7 liters for women.
Start with a regular routine and adjust it until you find the right specifics for your body.
Equally important to drinking water all day: drink water during your run.
It can be inconvenient to carry a water bottle when you’re running outdoors, but there are a few ways to make it less painful:
Run on a track, trail loop, or the block around your house so that you can leave your water bottle but have easy access to it regularly during your run.
Find a bottle slim enough to fit in shorts or leggings pockets.
Buy a water bottle belt to keep your hands free. There are many options available for under $20.
Running on a track lets you leave your water bottle in one spot, which you’ll regularly pass by to grab a quick drink.
Another important part of staying hydrated is understanding electrolytes and making sure you’re getting enough of them.
Electrolytes
Electrolytes are minerals that your body relies on for several different critical functions. They help with nerve signaling, muscle contraction, staying hydrated, balancing your body’s PH level, and so much more.
Most non-runners get enough electrolytes via food, but runners who are sweating a lot may need to increase their intake. Sports drinks, supplements, and micronutrient-rich foods work great for this.
When electrolytes get out of balance you can experience some serious side effects. Muscle weakness, confusion, numbness, tingling, fatigue, and in serious cases convulsions.
The electrolytes your body relies on are sodium, chloride, potassium, calcium, magnesium, and phosphate.
The two most critical for runners are sodium and chloride. That’s because these are lost in greater quantities through sweat.
The next three (potassium, calcium, and magnesium) are also lost through sweat, but in lower concentrations.
And the last one, phosphates, is generally lost in non-running ways, but we’ll still take a quick look at it.
The most important thing to remember about electrolytes: Get them in before your runs. Keep your body in a state of good hydration and keep your electrolyte levels balanced.
Talk to a medical professional if you think you are imbalanced or dehydrated.
Sodium and chloride: the salty secrets every runner should know about
These two electrolytes help your body regulate water retention. Sodium specifically helps send electrical signals between your brain and muscles via the nervous system.
The two minerals combined make common table salt.
That’s why some endurance athletes carry salt tabs or salt sticks. You might also see pickles at race stations for this same reason.
Salt is the easiest way to boost your sodium and chloride levels – the two most essential electrolytes for runners.
You need to make sure you’re getting enough salt. Runners on a low-sodium diet should keep an eye out for signs of dehydration, and add salt or a supplement as needed.
Another cause of low sodium and chloride is too much water. Yes, you can drink too much water – in relation to electrolyte intake. We lose electrolytes through urine, so drinking excessive amounts of fluids can flush out electrolytes fast.
Good sources include dill pickles, tomatoes (fresh, juiced, or in soup or sauce), and adding a small amount of table salt to meals.
Potassium: the cramp crusher
Potassium is responsible for regulating heartbeat and controlling muscle contraction. It also supports other electrolytes with water retention.
Your body regulates the level of potassium by filtering excess out via the kidneys, rather than through sweat. So runners shouldn’t need to supplement, unless:
you’re prone to low potassium;
you get a lot of muscle contractions during your runs;
or you’ve been sweating excessively or for long durations.
Good sources of potassium include bananas, plain yogurt, potatoes with skin, leafy greens, and salmon.
Magnesium: The back up support
Magnesium helps in many ways: it supports strong bones and a healthy immune system, it helps with biochemical reactions, and it regulates blood pressure, blood sugar levels, muscle function, and nerve function.
Good sources of magnesium are leafy greens, nuts, and seeds.
Since magnesium isn’t lost through sweat, it doesn’t need to be a specific target in your hydration plan. Maintain a balanced diet and your level should stay at a healthy range.
Calcium: the bone builder
It should be no surprise that calcium is good for your bones – it’s been repeated in every milk commercial ever made. And they’re not wrong.
In fact, about 99% of the calcium in your body is stored inside your bones and teeth.
It also helps clot blood and assists other electrolytes with muscle contractions.
Milk is an excellent source of calcium. For vegans or those opting out of dairy, try leafy greens or consider adding a supplement.
Dairy products are a great source of calcium. Leafy greens and certain vegetables contain it as well, but in smaller amounts.
A well-rounded diet should provide enough calcium, and since sweating isn’t a primary way of losing large amounts of calcium, you shouldn’t need to supplement.
However, if you’re practicing dietary restrictions that may impact your calcium intake, consider a supplement.
Certain medical conditions (including pregnancy) can also contribute to calcium deficiency.
Phosphates: the backup guy to calcium
Phosphates are similar in use to calcium. They help build and repair bones and teeth, and help the nervous system with muscle contractions.
Good sources of phosphates include meat, poultry, fish, and dairy.
Potassium is lost through non-running means like severely imbalanced nutrition, severe burns, chronic diarrhea, and long-term use of diuretics. If those aren’t common issues for you, then what you get from a standard diet should be adequate.
Talk to your doctor if something seems wrong
We’ve already covered the severity of dehydration. Make an appointment with your medical professional if you feel chronically dehydrated, or think you may have an electrolyte imbalance.
Get hydrated and get running
Now that you have all of the information you need, time to fill up your water bottle and lace up your shoes.
But first, leave us some feedback in a comment below. Next week we’ll be starting a series on training types, so be sure to subscribe so you can know when the next post drops. The first of this series covers training with heart rate zones.
