Now that we have longer days, it's time to get back out there for some runs and start training for some summer races. Begin adding in some speed on your weekday runs - your summer racing times will thank you.
Here is an easy plan to begin building up your speed. Always warm up before doing any speed work. We recommend warming up for at least 10 minutes and cooling down for 10 minutes.
Here is a progression:
1) 10x 30 seconds fast with 1 minute reovery
2) 5 x 30 seconds with 1 minute recovery, 5 x 45 seconds with 1 minute recovery
3) Pyramid series: 2 x (30 seconds, 45 seconds, 60 seconds, 60, 45, 30) with equal recovery
4) 10 x 1 minute fast with 30 seconds recovery
5) 5 x 2 minutes fast with 1 minute recovery
The "fast" part of each workout is not a full on sprint. Instead, you want to run about 70% of your max, which is being able to say 1 word every 4-5 breaths. The speed interval should feel challenging but doable. Run the rest of your weekly runs at your normal pace.
If you are training for a race and you want to improve your time, run a 2 mile time test before starting any speed work. This will give you a baseline.