What is Speed Training?
Speed training is running at a pace that is faster than a normal training pace. It is not actually a racing. Rather it is a way of training to run faster in races.
There are a variety of ways that runners can do speed training. Runners can run timed measured intervals on a track or on roads. Tempo runs build to a peak pace that is a little slower than a 10K racing pace for a portion of a longer run. Fartlek involves running faster for short random intervals.
Who Needs Speed Training?
Beginning runners and road racers may wonder if they need to do speed training, especially when they hear more experienced runners talk about speed workouts. Whether or not a runner needs speed training depends on the goals of the individual runner.
Health and Fitness Runners
Many people run primarily for health and fitness and have no interest in racing. These individuals do not need to do speed training. The purpose of speed training is to improve racing performance, so it is not necessary for people who are not interested in racing. If you are in this category, simply continue to enjoy running at a comfortable pace.
Beginning Racers
Runners who want to enter races may or may not need speed training. Again it depends on individual goals as well as the race distance.
Those who are running a particular distance for the first time are often simply interested in finishing the distance. Such runners, who don't care about their race times, do not need to do speed training. They simply need to concentrate on being able to finish the distance, whether it is a 5K or a marathon.
Improving Times
Most runners who have completed a race distance want to improve their times the next time they race the distance. They now need to begin doing some speed training. Usually shorter race distances require more speed training than longer distances. A 5K or 10K race requires much more speed than a marathon. Runners can improve marathon and ultramarathon time with some speed workouts, but these distances are still primarily about having enough endurance to keep up the pace.
Elite Runners and Sprinters
Elite runners who are competing to win the races they enter need to do extensive speed training even for the marathon distance. Winning a major marathon requires running at a pace of about 5 minutes per mile for the entire distance. Both speed and endurance are required.
Sprinters run short anaerobic races on tracks. These races require primarily speed rather then endurance, so speed training is of course essential.
Your need for speed training depends on your goals as a runner. As your running progresses, your goals and therefore your need for speed will most likely change.
