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7 Running Speed Training Sessions To Increase Your Anaerobic Fitness

Here is a list of some Speed Run Training Sessions as a Run Coach I have been using for years. If you are wanting to increase your Speed Endurance or Anaerobic Run Fitness I challenge you to add some of these to your training program.




1. 2 km Warm Up (Easy Jog)

Interval Set

3 x 600m (recover 200m walk)

3 x 400m (recover 200m walk)

3 x 200m (recover 200m walk)

Cool Down

2. 2 km warm up (Easy Jog)

Pyramid Set

1 min Sprint (recover 2 mins easy pace)

2 min Sprint (recover 2 mins easy pace)

3 min Tempo Pace (recover 2 mins easy pace)

4 min Tempo Pace (recover 2 mins easy pace)

3 min Tempo Pace (recover 2 mins easy pace)

2 min Sprint (recover 2 mins easy pace)

1 min Sprint (recover 2 mins easy pace)

Cool Down

3. 2 km warm up (Easy Jog)

Interval Set

10 x 1min Sprint Intervals with 2 min Recovery between each. Last 3 with extra 15 sec exertion kick.

Cool Down

4. 2 km warm up (Easy Jog)

Fartlek Set

20 mins of Fartlek with Fast Recovery

2 x 90sec hard (tempo to 10k pace) with 90 sec recovery

4 x 60 sec hard with 60 sec recovery

4 x 30 sec hard with 30 sec recovery

4 x 15 sec hard with 15 sec recovery

= get increasingly faster with each set.

Cool Down

5. 2 km warm up (Easy Jog)

Hill Repeat

Locate a medium gradient hill that is long enough for you to run up for 1 min.

10 x 1 min hill repeats (recovery is to walk / jog easy pace back to the start).

Cool Down

6. 2 km warm up (Easy Jog)

Interval Set

1 x 600m (600m recovery)

2 x 500m (500m recovery)

3 x 400m (400m recovery)

4 x 300m (300m recovery)

5 x 200m (200m recovery)

Recovery is easy jog the same distance as the distance of each interval effort.

Cool Down

7. 2 km warm up (Easy Jog)

15 mins Repeat of 200m Sprint, 200m Easy Jog Recovery

4 x 400m Sprints with Standing Recovery of 1 min

Cool Down



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Run It Running Tours

Brisbane

amanda@runitrunningtours.com.au

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