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Run for Speed 2 Short Distance Training

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tammy Slauenwhite

All plans by this Coach
3.33 (3)


4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

(Updated May 7, 2021)

This 4-week progressive training plan is geared towards the strong intermediate runner who wants to work on increasing their running speed and strength over short distances using a SIMPLE plan. However, just because this plan is simple to use, it doesn't meant it is not effective and demands a fair amount of effort.

Basically, this plan encourages consistency in your training. Workouts from week to week are very similar but increase in number of intervals. Do the strength training and active recovery workouts. If you don't see results, you probably aren't using this plan properly.

DO NOT use this plan if you have a nagging injury where high intensity running could make it worse. Always check with your doctor first.

Ideally, you should complete my GO Speed Up My 5K plan before doing this one. That would give you a progressive build and 8 weeks of solid training. If you do this, make sure you take 1-week active recovery in between the plans. For example, if you do Run for Speed 1, take an active recovery week before you begin this plan.

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 speed interval sessions, 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 first, 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:

Happy training!

Coach Tammy Lee
TrainingPeaks Level 1

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:42:00 01:20:00
Strength x3
01:25:00 00:35:00
Other x2
00:31:00 00:15:00
Walk x1
00:20:00 00:20:00
Day Off x1
—— ——
Bike x1
00:15:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
03:42:00 01:20:00
01:25:00 00:35:00
00:31:00 00:15:00
00:20:00 00:20:00
Day Off
—— ——
00:15:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance Coach & Educator


Structured training plans for triathlon, duathlon, running, and cycling. Also providing plans for strength training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Ask about my membership program with additional features and benefits. Contact me if you have questions, especially if you are unsatisfied with any one of my plans so I can have the opportunity to make it right. The joy is in the journey. ~ Coach Tammy Lee ✌️

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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