90 seconds of walking or light jogging between each. 2. Tempo Runs (Threshold)
Pick a landmark (like a mailbox or tree) and sprint to it.
Increases your body's ability to use oxygen. Running with Speed YIFY
Keeps training fun and mimics the surges of a real race. 4. Strides
This is "comfortably hard" running. You should be able to speak in short phrases but not full sentences. 20–30 minutes at a steady, challenging pace. 90 seconds of walking or light jogging between each
Most runners get stuck in a "fitness plateau" by running the same moderate pace every day. Speed training breaks that cycle.
10 minutes of very easy jogging + dynamic stretches (leg swings, high knees). Running with Speed YIFY
You’ll use less energy to maintain your usual pace.