Running · Speed · Selection preparation
Intervals for Speed
Speed improves when hard running has a clear place inside a complete week. Race, recover, build distance and practise moving fast.
The weekly schedule
| Day | Session |
|---|---|
| Monday | Evaluation run: a controlled race effort |
| Tuesday | Long, easy distance |
| Wednesday | Off |
| Thursday | Intervals |
| Friday | Long, easy distance |
| Saturday | Fartlek or group surges |
| Sunday | Off |
Run short to run fast
Begin with short, quick repetitions while you are fresh, then progress toward longer intervals. Try 8–12 repeats of 100–200 metres with enough walking or easy jogging to keep the pace crisp. Over time, add 400-metre work without turning every repetition into a struggle.
Distance still matters
Easy runs build the aerobic base that supports repeated speed. Start with thirty minutes and extend gradually. The Friday session can be longer than Tuesday when recovery is good.
Run hard, not sloppy: finish interval sessions while pace and posture are still under control.
Kettlebell swings and carries can support the plan, but they do not replace the specific skill of running fast.