Speed Improvement Plan
Run Faster in 8 Weeks
Run Faster in 8 Weeks
This plan focuses on improving your VO2max and running economy through various distance intervals, fartlek and tempo runs. Requires a base of at least 20 km per week. By the end you'll run faster at less effort.
Monday: 35 min at easy pace | Wednesday: 15 min warm-up + 8 × 200m fast (200m jog rest) + 10 min cool-down | Friday: 10 min warm-up + 15 min at tempo pace + 10 min cool-down | Sunday: 50 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Short intervals: 15 min warm-up + 8 × 200m fast (200m jog rest) + 10 min cool-down |
| Friday | Tempo: 10 min warm-up + 15 min at tempo pace + 10 min cool-down |
| Sunday | Long run: 50 min at easy pace |
Monday: 35 min at easy pace | Wednesday: 15 min warm-up + 10 × 300m fast (100m jog rest) + 10 min cool-down | Friday: 10 min warm-up + 10 × (30 sec sprint / 90 sec easy) + 10 min cool-down | Sunday: 55 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Intervals: 15 min warm-up + 10 × 300m fast (100m jog rest) + 10 min cool-down |
| Friday | Fartlek: 10 min warm-up + 10 × (30 sec sprint / 90 sec easy) + 10 min cool-down |
| Sunday | Long run: 55 min at easy pace |
Monday: 35 min at easy pace | Wednesday: 15 min warm-up + 6 × 600m fast (90 sec rest) + 10 min cool-down | Friday: 10 min warm-up + 20 min at tempo pace + 10 min cool-down | Sunday: 55 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Intervals: 15 min warm-up + 6 × 600m fast (90 sec rest) + 10 min cool-down |
| Friday | Tempo: 10 min warm-up + 20 min at tempo pace + 10 min cool-down |
| Sunday | Long run: 55 min at easy pace |
Monday: 30 min at easy pace | Wednesday: 10 min warm-up + 6 × (30 sec fast / 90 sec easy) + 10 min cool-down | Friday: 30 min at easy pace | Sunday: 45 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Easy fartlek: 10 min warm-up + 6 × (30 sec fast / 90 sec easy) + 10 min cool-down |
| Friday | Easy run: 30 min at easy pace |
| Sunday | Long run: 45 min at comfortable pace |
Monday: 35 min at easy pace | Wednesday: 15 min warm-up + 5 × 800m fast (2 min rest) + 10 min cool-down | Friday: 10 min warm-up + 6 × (2 min hard / 1 min easy) + 10 min cool-down | Sunday: 55 min easy with last 10 min at moderate pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Intervals: 15 min warm-up + 5 × 800m fast (2 min rest) + 10 min cool-down |
| Friday | Fartlek: 10 min warm-up + 6 × (2 min hard / 1 min easy) + 10 min cool-down |
| Sunday | Long run: 55 min easy with last 10 min at moderate pace |
Monday: 35 min at easy pace | Wednesday: 15 min warm-up + 5 × 1000m at 5K pace (2.5 min rest) + 10 min cool-down | Friday: 10 min warm-up + 25 min at tempo pace + 10 min cool-down | Sunday: 60 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | VO2max intervals: 15 min warm-up + 5 × 1000m at 5K pace (2.5 min rest) + 10 min cool-down |
| Friday | Tempo: 10 min warm-up + 25 min at tempo pace + 10 min cool-down |
| Sunday | Long run: 60 min at easy pace |
Monday: 35 min at easy pace | Wednesday: 15 min warm-up + 200-400-600-800-600-400-200m fast (equal time rest) + 10 min cool-down | Friday: 10 min warm-up + 8 × (1 min sprint / 1 min easy) + 10 min cool-down | Sunday: 55 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Pyramid intervals: 15 min warm-up + 200-400-600-800-600-400-200m fast (equal time rest) + 10 min cool-down |
| Friday | Fartlek: 10 min warm-up + 8 × (1 min sprint / 1 min easy) + 10 min cool-down |
| Sunday | Long run: 55 min at easy pace |
Monday: 30 min at easy pace | Wednesday: 15 min easy + 4 × 200m fast + 10 min cool-down | Friday: 20 min easy jog + stretching | Sunday: Do a 5K or 10K test and compare with your starting mark!
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Activation: 15 min easy + 4 × 200m fast + 10 min cool-down |
| Friday | Active rest: 20 min easy jog + stretching |
| Sunday | Speed test: Do a 5K or 10K test and compare with your starting mark! |
You should be running at least 20 km per week comfortably.
At 90-95% of your max effort. Fast but controlled.
Yes, do strength on easy run days, not after intervals.
You can expect to improve 15-30 seconds per km in 8 weeks.
Not essential, but it makes measuring interval distances easier.