12 Week Speed Training Plan for Spring

If you want to speed-train for those spring races, start with a base of at least three months of steady running at conversation pace, averaging at least 12 to 15 miles per week.

Then try this weekly speed workout schedule designed to improve your 5K to 10K race times. Warm up one mile before and cool down one mile after all speed training sessions.

Week 1: Cruise intervals: 6 minutes hard; 1-minute walk or jog; 6 minutes hard; 1-minute walk or jog; 6 minutes hard.

Week 2: Tempo run: 20 minutes at tempo pace.

Week 3: Hills: 6 x 2-minute hill (3 percent grade on treadmill); jog back down (or jog 2 minutes at zero percent grade on treadmill).

Week 4: Intervals: 6 x 600 meters; 2-minute recoveries (jog or walk).

Week 5: Fartlek: 25 minutes of alternating hard and easy running.

Week 6: Intervals: 1 x 1,200 meters; 4- to 5-minute jog or walk; 2 x 600 (3-minute walk or jog recoveries); 1 x 1,200.

Week 7: Hills: 8 x 2-minute hill (see Week 3).

Week 8: Intervals: 8 x 400 meters; 2-minute walks or jogs.

Week 9: Fartlek: 30 minutes of alternating hard and easy running. (Try a race after Week 9 or 10 if you wish.)

Week 10: Intervals: 2 x (800, 600, 400, 200 meters); walk or jog recoveries equal to interval times.

Week 11: Repetitions: 5 x 300 meters; 4-minute rests; 5 x 200 meters; 3-minute rests.

Week 12: Repetitions: 10 x 200 meters; 3-minute rests.

End of Week 12: RACE. Good luck!

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