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Ten Speed Work Sessions for Runners

Compiled by Lauren and Luke Armstrong

Lauren runs a weekly speed session at QEII track and runs annually the Self-Transcendance Invitational Marathon in New York and her husband Luke Armstrong is an accomplished national runner, coach and director of The Sri Chinmoy Marathon Team in Christchurch.

W.U.= Warm up of 15-20 minutes jogging then a few reps

W.D.= Warm down 5-10 minutes jogging and then stretching

 

Workout 1

  • W.U.
  • 100m
  • 200m
  • 400m
  • 800m
  • 400m
  • 200m
  • 100m
  • W.D.

With 1-2 minutes rest in between.

 

Workout 2

  • W.U.
  • 800m
  • 400m
  • 200m
  • 100m
  • 200m
  • 400m
  • 800m
  • W.D.

With 1-2 minutes rest in between.

 

Workout 3

  •  W.U.
  • 7x 200m
  •  W.D.

With 1-2 minutes rest in between.

Sausage Session 

  • W.U.
  • 8 x varying distances, each person chooses 1 or 2 workouts each. Faster people on the outside, slower people can cut the corners
  • W.D.

 

Workout 4

  • W.U.
  • 4 x 800m
  • W.D.

With 1-2 minutes rest in between.

Relay

  • W.U.
  • 4 x 800m/ 8 x 200m
  • Tag each other, while you are running the other person is having their recovery.
  • W.D.

 

Workout 5 

  • W.U.
  • 5 x 1km with 2 minutes recovery in between
  • W.D.

 

Workout 6

  • W.U.
  • 5 x 1km with 2 minutes recovery in between
  • W.D.

 

Workout 7

  • W.U.
  • 5 minutes fast, 1 minute slow
  • W.D.

 

Workout 8

  • W.U.
  • 3 x 10 minutes fast with 3 minute recovery
  • W.D.

 

Workout 9

 

  • W.U.
  • 9 x 100m
  • walk or slow jog back to the start of 100m and repeat 
  • W.D.