This 4-week training plan is geared towards the intermediate running athlete who wants to work on increasing their running speed over short distances. For each week, it includes two demanding run interval workouts, one progressive build run, core training, and active recovery workouts. Once you are completed this training plan, and you want to take your run speed training to the next level, try my Run for Speed 2 for short distances.
Easy run to kick off the plan! The rest of the Monday workouts are an active recovery spin workout. Enjoy!
Core Workout: https://www.youtube.com/watch?v=QpFHQAH9ST4
Run Speed Intervals. 2 minutes hard followed by 2 minutes easy. Repeat x 6.
Just an easy 30 minute run.
Core workout: https://www.youtube.com/watch?v=--vlRLraRiQ
Run Speed Intervals. 3 minutes hard followed by 3 minutes easy. Repeat x 4. Long warm up and cool down.
This walk is meant to be short, as an active recovery workout. Walk steady for 20 minutes. Do not hold anything in your hand during the walk. Allow your arms to swing naturally by your side. Practice deep belly breathing and quiet the mind.