- RUN IT RUNNING TOURS
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
