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These 4 Simple Workouts Will Help You Gain Running Speed

These 4 Simple Workouts Will Help You Gain Running Speed
Presented by Spartan Training®

Given the current health climate, the fitness community is scrambling to come up with ways to maintain their physical fitness status without access to gyms and trails. What kind of workouts can we do at home? Are we allowed to go for a run? Is it even possible to see progress when you’re restricted to home workouts?

Just because we are stuck at home, it does not mean that we cannot have productive workouts. In fact, because we are limited to the resources we have available to us, now is the perfect time to opt outside and just run. Running is one of the best forms of cardiovascular training. It strengthens your bones and muscles while burning fat and improving your heart and lung health. Plus, with the hours upon hours spent indoors because of the pandemic, your body is longing for the fresh air and the sunshine.

Gain Running Speed

As Spartans, we all know why we need to run. But given the current state, we are all exploring new ways of how to run. Particularly, we are all looking for ways to maximize our running training, to build cardio endurance as well as speed, while spending limited time away from the safety of our own home. The secret to this is Fartlek training.

What Exactly Is Fartlek Training?

The word Fartlek is Swedish for "speed play." This style of running training boosts your metabolic conditioning, similar to that of interval training and metcon (metabolic conditioning) fitness. As opposed to your traditional HIIT (high intensity interval training) classes, though, Fartlek training mixes jogging and lower-effort running with bouts of sprinting or faster running. This style has been proven to increase running speed and endurance, while also helping to build mental strength to allow your body to push into a higher heart rate zone. Fartlek runs typically are relatively shorter workouts compared to a traditional long, slow run. Spartans, in particular, find Fartlek training most appealing because it is the closest style of training to race-day simulation. Today’s workouts are geared towards doing just that.

Related: The Ultimate HIIT Sprint Workout to Increase Your Cardio Threshold

Below, we have laid out four short, but effective Fartlek workouts. These workouts are great for your neighborhood roads, trails, or track. Let’s build some speed.

Track/Sprint Workout  

Head to your local track, or find a solid stretch of street to run. This workout can be done anywhere.

Activity Time
Warm-Up Jog 5 Minutes
Sprint 60 Seconds
Jog 45 Seconds
Sprint 75 Seconds
Jog 60 Seconds
Sprint 90 Seconds
Jog 75 Seconds
Sprint 105 Seconds
Jog 90 Seconds
Sprint 120 Seconds
Jog 120 Seconds
Repeat x2
Recover 3 Minutes
Sprint 30 Seconds
Recover 30 Seconds
Repeat x6
Cool-Down Jog 5 Minutes

Hill Repeats

Find your local hill and get comfortable in the uncomfortableness of hill running.

Activity Time
Warm-Up Jog 5 Minutes
Run Uphill 60 Seconds
Jog Downhill To Bottom or 45 seconds
Run Uphill 70 Seconds
Jog Downhill To Bottom or 50 seconds
Run Uphill 80 Seconds
Jog Downhill To Bottom or 60 seconds
Run Uphill 90 Seconds
Jog Downhill To Bottom or 70 seconds
Run Uphill 80 Seconds
Jog Downhill To Bottom or 60 seconds
Run Uphill 70 Seconds
Jog Downhill To Bottom or 50 seconds
Run Uphill 60 Seconds
Cool-Down Jog 5 Minutes

Related: 4 Timed Running Intervals to Better Performance Overall

Heavy-Carry Transitions

Grab your Spartan Training bucket, your Spartan Pancake, or your unopened bag of dog food for this fun, heavy-carry transitioning practice. Challenge yourself to run with your heavy object.

Activity Time
Warm-Up Jog 5 Minutes
Carry 30 Seconds
Run 90 Seconds
Jog 60 Seconds
Carry 40 Seconds
Run 80 Seconds
Jog 60 Seconds
Carry 50 Seconds
Run 70 Seconds
Jog 60 Seconds
Carry 60 Seconds
Run 60 Seconds
Jog 60 Seconds
Carry 70 Seconds
Run 50 Seconds
Jog 60 Seconds
Carry 80 Seconds
Run 40 Seconds
Jog 60 Seconds
Carry 90 Seconds
Run 30 Seconds
Cool-Down Jog 5 Minutes

Resisted Running

For this resisted run, find a tire to pull or grab your Spartan Strength Band for a stationary resisted run. Notice how much quicker your feet can turn over as you transition from resistance into a full sprint.

Activity Time
Warm-Up Jog 5 Minutes
Resisted Run 45 Seconds
Sprint 45 Seconds
Jog 90 Seconds
Resisted Run 45 Seconds
Sprint 60 Seconds
Jog 75 Seconds
Resisted Run 45 Seconds
Sprint 75 Seconds
Jog 60 Seconds
Resisted Run 45 Seconds
Sprint 90 Seconds
Jog 120 Seconds
Repeat x3
Cool-Down Jog 5 Minutes

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