7 Powerhouse Speed Workouts for Distance Runners

The right speed workout depends on what you're training for, but every one of them needs a specific pace, a defined number of reps, and enough rest to hit that pace again on the next one. "Run some fast stuff today" isn't a workout — it's a way to get tired without a clear fitness return. Here are seven speed workouts built specifically for half marathon training, each with the pace, reps, and rest that make it work. For where these sessions fit into your weekly schedule and a 12-week progression, see How to Incorporate Speed Work into Your Training Plan.

Find Your Training Paces First

Every workout below references a specific pace — 5K pace, 10K pace, half marathon pace. Before you head to the track, use a pace calculator to convert a recent race result or goal time into each of these training paces, so you're running the workout at the intensity it's designed for rather than guessing. If you don't have a recent race to work from, a race predictor can estimate your current fitness from a shorter time trial.

1. Short Intervals: 400m and 800m Repeats

Short intervals build raw speed and running economy — the ability to hold a pace using less oxygen. Run 400m repeats at 5K pace with 90 seconds of jogging or walking recovery between reps, starting with 6 reps and building to 10 over several weeks. For 800m repeats, use the same 5K pace with 2 to 3 minutes of recovery, building from 5 reps to 8. These are demanding sessions — reserve them for the build and peak phases of your training block, not the first few weeks.

2. Longer Intervals: Mile Repeats

Mile repeats train the sustained, race-specific stamina that short intervals don't touch. Run 1600m (roughly one mile) at 10K pace, with 3 minutes of easy jogging between reps. Start with 3 repeats and build to 5 over the course of your build phase. This workout is closer to race effort than short intervals, so it doubles as a confidence-builder in the weeks before your half marathon.

3. Tempo Runs

Tempo runs are the single highest-value workout for half marathon training because they directly rehearse race effort. Run 20 to 30 minutes (or 3 to 5 miles) at a "comfortably hard" pace — roughly your half-marathon-to-10-mile pace, an effort where talking in full sentences is difficult but not impossible. Always include a 10 to 15 minute easy warm-up and cooldown. As your training block progresses, extend the tempo portion toward 30 to 40 minutes rather than running it faster; duration at the right effort matters more than chasing a faster tempo pace.

4. Hill Repeats

Hills build leg strength and power without the joint impact of fast flat-ground running, and they directly transfer to any rolling or hilly sections of your race course. Find a hill with a moderate 4 to 6 percent grade. Run hard uphill for 60 to 90 seconds, then walk or jog back down for full recovery. Start with 4 repeats and build to 8 over several weeks. Focus on driving your knees and pumping your arms rather than shortening your stride to survive the incline.

5. Fartlek Runs

Fartlek — Swedish for "speed play" — is unstructured speed work built into a regular run, useful when you want a hard session without the rigidity of a track workout. During a 30 to 45 minute run, alternate between 2 to 5 minutes at a hard, tempo-or-faster effort and 2 to 3 minutes of easy recovery running, repeating for the length of the run. Fartleks are a good entry point for runners newer to structured speed work, since the effort is self-paced rather than tied to a strict target pace.

6. Progression Runs

A progression run starts easy and finishes fast, teaching your body to hold pace on tired legs — exactly the skill you need for the final miles of a half marathon. Run the first half of a 4 to 8 mile run at easy pace, then gradually increase speed every mile or two until you finish the last mile or two at close to 10K effort. The gradual build makes this one of the safer speed workouts to insert during base-building weeks.

7. Strides

Strides are short, controlled accelerations, not sprints, that improve running form and neuromuscular turnover without the fatigue cost of a full workout. Add 4 to 6 strides of 20 to 30 seconds (about 80 to 100 meters) at the end of an easy run, building smoothly to about 90 percent effort by the midpoint of each rep and easing back down, with 60 to 90 seconds of walking recovery between reps. Strides work well twice a week year-round, even outside a dedicated speed-work block.

Weekly Workout Reference

How to Choose

You don't need all seven in a single week — one dedicated session plus strides is plenty. Early in a training block, favor fartleks, progression runs, and hill repeats, which build strength and speed with lower injury risk. As race day approaches, shift toward tempo runs and mile repeats, which mirror race effort most closely. Always warm up for at least 10 minutes before any hard session, and cool down afterward rather than stopping cold. If a workout leaves you unable to hold a conversation the next day on an easy run, back off the volume or intensity before your next session — recovery is what turns a hard workout into fitness.

Frequently Asked Questions

What is the best speed workout for half marathon training?

Tempo runs at half-marathon-to-10-mile pace are usually the highest-value workout for half marathon training, since they directly train the sustained, comfortably-hard effort you'll hold on race day. Shorter interval work like 400m or 800m repeats builds the raw speed and running economy that make race pace feel easier, so the two work best together rather than one replacing the other.

How many speed workouts should distance runners do per week?

One dedicated speed or tempo session per week is enough for most half marathoners, paired with strides on one or two easy-run days. Doing more than that without a solid aerobic base and enough recovery tends to produce diminishing returns and raises injury risk rather than adding fitness.

What pace should I run my speed workouts at?

It depends on the workout — short intervals (400m-800m) are typically run at 5K pace, longer intervals (mile repeats) at 10K pace, and tempo runs at half-marathon-to-10-mile pace, a "comfortably hard" effort. A pace calculator converts a recent race result into each of these specific training paces so you're not guessing.

Should beginners do speed workouts?

Yes, but start with the gentlest options — fartleks and strides — rather than structured track intervals. Beginners should also build several weeks of consistent easy mileage before adding any speed work, since the aerobic base makes the hard efforts both safer and more effective.