Run for Speed 1 (Short Distance) | 4 Weeks

Average Weekly Training Hours 04:40
Training Load By Week
Average Weekly Training Hours 04:40
Training Load By Week

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.

Sample Day 1
0:30:00
19.2TSS
Easy Run

Easy run to kick off the plan! The rest of the Monday workouts are an active recovery spin workout. Enjoy!

Sample Day 1
0:20:00
Endurance Core TLTV

Core Workout: https://www.youtube.com/watch?v=QpFHQAH9ST4

Sample Day 2
1:00:00
49.3TSS
Run Intervals | 2 Min x 6

Run Speed Intervals. 2 minutes hard followed by 2 minutes easy. Repeat x 6.

Sample Day 3
0:30:00
20TSS
Easy Run

Just an easy 30 minute run.

Sample Day 4
0:15:00
Static Core Workout

Core workout: https://www.youtube.com/watch?v=--vlRLraRiQ

Sample Day 5
1:00:00
49.3TSS
Run Intervals | 3 Min x 4

Run Speed Intervals. 3 minutes hard followed by 3 minutes easy. Repeat x 4. Long warm up and cool down.

Sample Day 6
0:20:00
10TSS
Walk | Active Recovery

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.

Tammy Slauenwhite
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GO FIT LIFE!

As a coach, there's no better feeling than helping someone achieve a goal. I have been coaching athletes for over a decade, and LOVE it! I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include workout videos from my YouTube channel. I'm on a mission to grow my TP library so be sure to check back on a regular basis. Happy training!