THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!)

Here are my favourite interval sessions to help you improve your speed and running fitness for your next race. Whatever distance you are training for whether it's a marathon, half marathon, 10k or 5k, these sessions will help you run faster and you'll have fun doing it too!

Make sure you do a proper warm up, drills and cool down alongside the session itself. Links below:

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Ways to help

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[gregpirtle]

wUp, 4 x 400m, 2 x 800m, 1 x 1600m, 2 x 800m, 4 x 400m, cDn

[oshithanarangoda]

You're amazing, Ben! I followed your speed workouts and reached a 23 PB for my 5K. Thank you!

[monkeyslaye]

Am a fairly new runner and have been implementing some speed repeats in my training. I have started with 60 seconds all out, then 60 seconds Jog recovery. Each week I increase it by 30 seconds each, and right now I am at 3 minutes all out 3 minutes. Cool down.

[stumeads]

Thanks for using kms, the modern world thanks you!

[iansellers]

Hi Ben, never saw anyone explain how to set up and use a Garmin to help with intervals, worth a video?

[tomrobinson]

Favourite recent session. 3 sets of 5 min, 3 min, 1 min, 30s, 30s with 1 min jog recoveries between, 3 mins rest between sets. Aim is to increase pace during sets and for sets to be consistent

[KaragiannisNick]

Favourite speed run : km repeats. 1km ast/90sec rest ..do 6 to 10 times with warm-up and cool down

[alanshrimpton]

I have to vouch for your Marathon Intermediate Level 3. I got my sub 3h15m marathon with it though I did add about 10km/week of easy running. My favorite speed workout really isn't speed but it's marathon pace sections within my long run because it breaks up any boredom.

[gorantoljamo]

My fav is. warmup 2k. marathon pace or faster for 10 min. jog rest 2-3 min x 4. I do it so I can lower my hr and still moving forward. Thx for vid!

[garethmaccauley]

Like the 3 min sessions. Progression I always enjoy when it’s over. Always find it starts kicking in around the 7th drop. Last one is just keep everything turning over but it’s a great session

[Leeroy]

I like to do the pyramids, 10k progression is a favorite :) First one and 3rd one were new to me. Thanks again.

[eddiegaul]

Nice workouts Ben! I tend to prefer timed efforts (2 minutes hard for instance). I find if I run distances I'll run them too fast and burn myself out. The pyramid workout you suggested is a good one. Another one I like is 1.5 miles at HM pace, 2 - 3 mins recovery, 1 Mile at 10KM pace, 2-3 mins recovery and then 1/2 mile at 5K pace and then a few strides. It hits all your systems without being too heavy duty.

As always I enjoy your videos and enthusiasm for the sport.

[ajsleith]

Thanks Ben, I always struggle to come up with speed sessions!

[jacobreeves]

Favorite…the classic 8x400 with 2min rest! Done it 100+ times. It’s my go-to when I’m about 2 weeks out from a key 5k race.

[gary_runs]

Will definitely be trying Session's 1 & 2, I aready enjoy 10k progression runs. Cheers Ben, great video! 👍🏻

[timeonfeet]

Really useful Ben, thanks for these. Currently aiming for a 10k PB after giving the 5k a go so these will be very helpful to give a go 👍

[BrtWurt]

8x1k 2min rest @ sub Threshold for Marathon training always a Fitness kicker for me

[NEDwards]

Always loved a progressive speed session… but never set the pace against my goal paces… also going to try the 7+1 session… nice one Ben

[CoachCoreyQueen]

Thank you for these! I just added these to my Garmin! I can’t wait to do all of them!

[nico_nap]

Gracias por estos consejos . Este tipo de videos los haces muy interesante. Estoy esperando que hagas uno corriendo una 1/2 maratón con tu GoPro