🏃‍♂️ Speed Drills for Runners: Simple Sessions to Help You Run Faster

Whether you’re training for your first 5K or chasing a new PB at your next half marathon, adding some structured speed work into your weekly routine can make a huge difference, and it’s not just for elite athletes!

In our local Run Club this week, I led a fun one-hour session focused on building speed and power, and it worked brilliantly for runners of all abilities. Everyone walked (or jogged!) away with a smile, a sweat, and a serious endorphin boost.

Here’s a breakdown of the speed drills we used, plus a few extras you can try next time you lace up. All you need is a stopwatch (or running app) and a bit of open space, a park, quiet road, or running track will do nicely.

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⚡ Why Speed Work Matters

Speed sessions aren’t just about sprinting. When done right, they help you:

• Run more efficiently

• Build leg strength and cardiovascular fitness

• Handle faster paces on race day

• Break through plateaus

• Keep your training fresh and fun!

And the best part? You don’t need to be “fast” to do speed work, it’s just about running faster than your usual pace, whatever that means for you.

🔁 Time-Based Speed Drills You Can Try

Here are three of my favourite time-based speed sessions. They’re perfect if you’re running solo or with a group of mixed abilities, because everyone works hard at their own level, during the same time blocks.

1.

30:30 Intervals (Classic Speed Builder)

How it works:

• Run fast for 30 seconds

• Recover with 30 seconds of easy jogging or walking

• Repeat for 10–20 rounds

Why it works:

This drill builds leg turnover and gets your heart pumping without overwhelming your body. It’s a great way to ease into interval training and improve top end speed.

Top tip: Use a free interval timer app (like Seconds or the Nike Run Club app) to keep your hands free and your pace honest.

2.

Pyramid Intervals (Speed Meets Endurance)

How it works:

• 1 min fast / 1 min jog

• 2 min fast / 2 min jog

• 3 min fast / 3 min jog

• 2 min fast / 2 min jog

• 1 min fast / 1 min jog

Why it works:

The pyramid format helps train both your aerobic and anaerobic systems, plus it keeps your brain engaged. You’ll be amazed how much ground you can cover in just 15–20 minutes.

Where to do it: Try it on a track or looped path so you can focus on effort without worrying about where you’re going.

3.

Hill Repeats (Strength & Power)

How it works:

• Find a hill that takes 30–45 seconds to run up

• Sprint or run hard to the top

• Walk or jog back down as recovery

• Repeat 6–10 times

Why it works:

Hills build explosive power in your glutes, hamstrings and calves, perfect for strong race finishes. They’re also lower impact than flat sprints and brilliant for mental toughness.

Optional finisher: After your last rep, hold a plank or wall sit at the top for a cheeky bonus burn!

🧠 Quick Tips for Successful Speed Training

• Warm up properly. Always jog for 5–10 minutes and include dynamic stretches before going full gas.

• Stick to effort, not pace. Your “fast” will change depending on how you feel. Aim for 7–8 out of 10 effort.

• Focus on form. Stay tall, drive with your arms, and keep your stride short and snappy.

• Recovery matters. Speed work is intense, so give yourself at least 1–2 days of easier training afterwards.

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💬 Final Thoughts

Speed training doesn’t have to be scary or serious. With just a bit of structure, you can see big improvements in how fast (and how confidently) you run. Whether you’re chasing a personal best or just want to spice up your weekly runs, give one of these sessions a go.

And if you’re local to Surrey, come and join us at Run Reigate in September, with options for 5k, 10k, Half Marathon and Kids Races there really is something for everyone - even old blokes like me 🤣

📥 Want more support?

Check out my FWF Academy for full training plans, video workouts, and weekly coaching, perfect if you’re over 40 and want to get fit without the faff of traditional gyms.

Happy Running!

FRANK

your Personal Trainer / Very Part-Time Runner