• Tempo Run: This is one of the more common speed workouts, and can be pretty informal. Basically you warm up on your regular route. After running easily for about 10 minutes, speed up to a tough yet sustainable pace. Eventually you want to build up to running at this accelerated pace for 20 minutes, but in the beginning you may need to slow back down after 5. The key with this exercise is to let your body get used to the feeling of pushing outside of it’s comfort zone. After you have completed your “tempo” be sure to cool down for at least 10 minutes before you quit running.

• Fartlek Drills: Fartlek drills are informal “speed play” that are a terrific introduction to speed work. Go out on your normal run. After you have warmed up, speed up to a faster than comfortable pace. Run at this pace to an informal landmark, a parked car, a telephone pole, whatever you see on the horizon. Once you get there, slow back down to your comfortable pace. Repeat these “bursts” 4 to 6 times on your run, slowing to a comfortable pace between each one.

• Hills: If you live in a hilly area, adding a hill workout is an obvious workout. Running hills is basically weight training for your legs. The fight against gravity as you power up a steep incline translates in both speed and confidence on your regular runs. There are two different types of hill runs. The first would be to find a hilly route, the normal distance of your regular running route. Take off and run at your normal speed, concentrating on maintaining proper form and pace all the way through.

Another form of hill workout is to run hill repeats. Find a nice long hill, this will be your repeat hill. Take the time to jog easily for 10 minutes so that you are adequately warmed up. Once you have jogged to the base of the hill, build your speed and run at a hard but sustainable pace to the top of the hill, turn and jog or walk back down. Repeat this 3-5 times, then cool down with a 10 minute jog. As you advance you can switch to a longer or steeper hill, or add repetitions.