Run for Speed 2 (Short Distance) | 4 Weeks


Tammy Slauenwhite

All plans by this Coach


4 Weeks

Typical Week

4 Run, 2 Other, 3 Strength, 1 Day Off, 1 Walk, 1 Bike

Longest Workout

1:12 hrs

Plan Specs

running 5km intermediate advanced weightloss hr based tss based strength

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This 4-week progressive training plan is geared towards the strong intermediate to the advanced runner who wants to work on increasing their running speed and strength over short distances. It is demanding! The plan starts off with a lot of work and each week, the work increases by building off the previous week. Each week includes two different run interval workouts, one progressive build, three strength training videos, and active recovery workouts, stretching video, foam rolling video, and one complete rest day. If you have not been doing run intervals at this point, I STRONGLY suggest you use my Run for Speed 1 plan, and once that is completed, you can use this plan for the next stage in your training. If you have any questions about this plan, feel free to email me:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:07
Training Load By Week
Average Weekly Training Hours: 06:07
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete


You have a full-time life to lead but also passionate about living an active lifestyle. You know that to maintain balance, you need a plan that will jive with your life. My plans help the lifestyle endurance athlete crush goals and live life simultaneously! They are easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every single plan. Contact me if you have questions. Happy training! ~ Coach Tammy

Back to Plan Details

Sample Day 1

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

Full Body Stretch | Video

A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:

Sample Day 2

Run Intervals | 2 Min H x 2 Min E x 7

Run Speed Intervals. 2 minutes hard followed by 2 minutes easy. Repeat x 7. Enjoy the feeling of accomplishment when it's over.

Sample Day 2

Foam Rolling for Legs | Video

Follow me along this foam rolling video workout for the legs:

Sample Day 3

Easy Run

Just an easy 30 minute run.

Sample Day 3

Strength for Runners | Video

Click to get started:
This strength training workout is great for runners, but it's tough, so if you're using it for the first time, go very light with the weights, or even use none. It helps to develop strength, coordination, balance, and core strength. It consist of complex and compound movements.

Sample Day 5

Run Intervals | 3 Min H x 3 Min E x 5

Run Speed Intervals. 3 minutes hard followed by 3 minutes easy. Repeat x 5. Long warm up and cool down. Enjoy the hard work. Stay consistent in your training and it will eventually pay off.

Run for Speed 2 (Short Distance) | 4 Weeks

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