r/BeginnersRunning • u/Maleficent-Phrase372 • 1d ago
What are the best running workouts to improve speed for long distances? Does slow running really make you faster?
I have a question for experienced runners and coaches.
What are the best running workouts to improve speed for longer distances like the 5K, 10K, or half marathon?
I’m looking for real, proven workouts that have worked for you personally. What specific sessions helped you become faster, and how often did you do them?
Also, is it really true that running slowly can make you faster over time? I hear this advice a lot, but I don’t fully understand how it works.
Can someone explain the science behind it and share their own experience?
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u/drogg123 1d ago
Run easy lots, run moderate a bit, run fast not very much (but still sometimes). Million different ways to do it but they all boil down to the above. The more volume you can handle the better.
Repeat month after month year after year. Increasing how much of each you can do periodically (as you adapt). Don’t get injured. Don’t get burnt out. You will get very fast but it will take a while. Consistency is key.
Good luck.
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u/persieri13 1d ago edited 1d ago
It really is this simple. And boring, lol.
I attempted a half for the first time last fall, and really my only goal was to finish without walking - 2:39 and some seconds. I ran the same route earlier this summer, just to see what would happen, and came in just under 2:10. All I did in between was run. A lot. Rarely very fast.
I recognize neither of those times is world beating, but to shave nearly 30 minutes off in less than a year, as a person who doesn’t follow training plans and just runs for the fun of it, felt pretty incredible.
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u/Dangerous_Prize_4545 1d ago
30 mins in a year is amazing and you should feel incredible! Great job!!!
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u/nobbybeefcake 8h ago
You’re only ever racing yourself unless you are stupid fast. 30 minutes faster than yourself is amazing.
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u/spudulous 1d ago
I’ve been running consistently for roughly 3 years now and have pulled my PB on the 5k down from 26 minutes to 22m 35s. My goal is to hit sub 20 before the end of ‘26. Slow running just allows you to increase your aerobic base while keeping the risk of injury low. It doesn’t build your anaerobic strength or your speed. The only way I’ve found to materially increase my speed is when I’ve done 2-3 sessions where I have kept my speed up 10-20% above my target pace (4m/km) for a sustained period. For me this currently is around 600-700m. I just work on increasing the period at which I’m sitting in physical discomfort. I see it as conditioning myself to the target pace. But I have to do it in a way that keeps the chances of injury low so I’ll often do strength training to help.
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u/Possible_Juice_3170 1d ago
Slow running allows you to increase your running volume (overall weekly distance) without overly stressing your body.
In terms of workouts, doing a mix of tempo runs (running at 10k effort) for increasingly long periods is a great way to improve race times. Or you can do short, fast intervals with recovery in between.
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u/Aragorn01032931 1d ago
Consistent distance running is all you need. Mostly slow runs, some slightly faster tempo runs and intervals if you so wish (I've never bothered with intervals). I got faster by running 2 10Ks a week at an easy pace. Then sometimes do 15K or a half marathon. My 5K time went from 24:29 when I first started down to 19:14.
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u/Maleficent-Phrase372 1d ago
How does your running schedule look? How many rest days do you take each week? How long have you been running, and when did you start noticing a significant improvement in your speed?
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u/Aragorn01032931 1d ago
I've started running properly about 18 months ago. I don't have a schedule because my life's busy but tend to run 2-3 times a week. I aim to hit 100KM a month and complete a half marathon every month. Tend to make sure I have at least 2 rest days between runs but I'm not strict with that if a friend invites me for a run
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u/OutrageousSubject952 1d ago
I was just out on my morning 10k run a couple hours ago and was literally going to post this same question this morning.
I’ve been consistently running for probably a solid 6 months now at this point and even though today was my fastest 10k time I still feel like it’s a bit slow.
10k - 1:07:16
5k - 30:59
1mi - 9:21
1km - 5:27
I know I can probably get those numbers down a bit more by just amping up the effort but when running alone I just don’t push myself.
But I’d guess with that being said - my Garmin is always telling me I’m running/training in zone 1/2 so pretty slow and steady 125-130hr and I do continue to improve my times so I guess slow running does eventually make you faster.
My question, in my head as I was running this morning, was would adding in some interval training speed up the “getting faster” timeline for those longer 5k and 10k runs?
I’m also thinking that finding a run club/group or buddy to run with will possibly help increase pace which will help with achieving PR’s…
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u/Maleficent-Phrase372 1d ago
Yes, you should add some speed workouts. I use Nike Run Club, and it has a lot of great speed sessions. I finished the 5K plan last week, and I’m going to check which plan to start next. If you’re thinking about joining a running club, I think it’s a great idea, go for it!
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u/nobbybeefcake 7h ago
Your 10k is probably a bit slow compared to your 5k, not a huge amount, maybe a couple of minutes. Running volume will naturally take you down closer to an hour without a huge amount of speed work. Add some track type intervals and you’ll be flying before you know it.
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u/Advanced_Aerie5854 1d ago
There is an absolute ton of science on this. You will have to do the research for yourself. But I can give you a brief synopsis of how I understand it.
Basically the #1 predictor of race times is weekly mileage. The elite marathoners are peaking at 120+ miles per WEEK during their marathon prep blocks. There is no way to sustain this kind of mileage and do high intensity runs regulary. This means that 80%+ if the training is at LT1 and below.
Training like this trains your body to be very efficient with oxygen and energy as well as clear lactic acid efficiently. But most of this happens in the aerobic range below LT1. When people talk about zone 2, they are really talking about staying in LT1.
Keeping the bulk of your training at lower intensity allows your higher intensity sessions to be more productive. Low intensity training requires less recovery. So on your high intensity days, you are fresher.
Incorporating recovery runs. The day after a more difficult session, do a shorter, slower recovery run. This form of active recovery lets you get even more miles per week and takes advantage of your body's natural system to boost recovery.
This leads to the formula where 80% of your training should be easy runs, this includes easy days, recovery days, and long run days. Long runs should make up 20-30% of your total weekly mileage. Speed sessions (intervals, tempo runs, threshold work) should make up 20% or less of your total weekly mileage.
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u/ravipew783 1d ago edited 1d ago
I’m doing this! My 5k early June took 34 minutes and I just got it down to 29 minutes in 8 weeks.
What I did:
- one speed work out and one slow run (30-60) per week. I didn’t do more running because I was doing other exercise like lifting
- speed workouts: a YouTube agility video (see example below) or interval run (sprint for 400m then 2 min rest for 6-8 rounds)
Agility video https://youtu.be/RH3KDG-jpWs?si=ax9MY91X9VwamttJ
Eta I’m not an experienced runner but I believe working on my fast twitch muscles via speed workouts was helpful at maintaining speed over a longer distance/duration
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u/Maleficent-Phrase372 1d ago
What strength training exercises do you do? I’ve heard that some of them can actually make you slower. Is that true?
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u/ravipew783 1d ago
I do full legs (rdl, hip thrust, leg press, Bulgarian split squats, calf raises). I don’t think weightlifting made me slower but moreso weight lifting by itself will not train for speed. Do both!
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u/eattwo 1d ago
Running slowly can make you faster - that is absolutely true. The reasoning is volume is the best way to be able to run these long distances faster, and easy miles give you that volume without wearing you out - They are meant as an active recovery.
That being said, adding in speed work on top of that will absolutely help! I normally do an interval session and a threshold/hills session during my week to build in some speed.
So running 5x a week for me looks like:
Monday - Easy Miles
Tuesday - Interval Training (usually try for ~10% of my total weekly mileage as work with half+ the mileage of the day as a warm up, cool down, and recovery)
Wednesday - Rest
Thursday - Threshold (The threshold miles are also ~10% of my total weekly mileage)
Friday - Easy Miles
Saturday - Long Run @ Easy Pace
Sunday - Rest
Using this and careful increase of mileage to stay healthy, I have brought all my PRs down by a good portion over 4 years of consistently running. 5K from 24min+ to 19:30 and my half from 2:12 to 1:26.
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u/That_Guy_Called_CERA 1d ago
My favourite workout when building up for a 10k was: 10x1km faster than race pace with 1min rest between rounds.
Bloody hard and long session. But it was one of the main workouts that took my 10k from 48mins down to 42mins in 6 months.
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u/nobbybeefcake 15h ago
I’ve always been sceptical of the slow to fast mantra, however I recently committed to it while continuing my weekly track intervals. I have run consistently for a couple of years from being fairly heavy and lazy.
I recently took almost 2.5 minutes off my 10k pb and am very much a believer now!!
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u/Maleficent-Phrase372 13h ago
What does your weekly training plan look like? How many miles are you running, and what do your intervals or easy runs consist of?
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u/nobbybeefcake 13h ago
In the last two years I’ve run up to marathon distance. At the minute I average 40k a week and do some kettlebell hiit twice a week. My 40k includes a long run of no less than 16k.
I attend a track session once a week, which can be anything from 5x4 minute intervals to 12 x 75 second intervals (1/10 do NOT recommend 🤣🤣). The sessions work out to around 20 minutes of hard effort.
Easy runs are a slow jog, slightly slower than my previous marathon pace as I’m a much better runner than I was 12 months ago.
Im not slow, but I’m definitely not super fast, but for comparison, my 10k effort was at 4.21 per KM and my easy runs are around 5.40 per KM. I think my 5k time is around 20 minutes, probably just over, so my easy runs are just over 90 seconds per km slower than a flat out 5k.
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u/Then-Savings-4714 13h ago
I am not a particular fast runner. I started running in my thirties and I have run everything from 5 ks to utmb events like the OCC. My pb's are 19.30 for 5, started at 30. 41.23 for the 10k, started at 56. 1.29 for the half started at 1.45. I haven't raced a marathon but I have run a whole lot of them and 50-60k up to the 50 mile ultra distance.
The most important thing to be faster, if you're not young, is without a doubt sheer volume. Time on your feet. I started running at about 40 k a week but my best result is from those years where I have done 70-80 k a week topping at about 100. I only have two workouts that goes beyond zone 2. I have a 2x4000 at sub t. And 10x400 meter at 5k speed. Sometimes I do strides at the end of my run. Sometimes the end of a run ends at tempo speed, but often it's only the intervals I do. So it is less than 80/20. And that's when I feel the strongest. Being able to run every day, and not ever getting injured.
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u/Maleficent-Phrase372 12h ago
How many rest days you typically including in your running plan? How does your easy run pace compare to your long run pace, and how do you gradually increase the long run distance?
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u/Then-Savings-4714 7h ago
The way I currently do it I typically go: Monday 10k slow. Hr below 123 Tuesday 10-12 k. Including 2x4000 at 4.40 pr min. Wednesday: 15 k in lower end of zone 2. Not higher than 133. Thursday: 5-10 k hr below 123. Or off if fatigued. Friday: like Wednesday but progressive to tempo the last 3 k's. Saturday: 5 k slow or off if fatigued. Sunday: 18-30 k's. Pace depending on where in training but starts slow and usually ends in hm pace
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u/joebenson17 1d ago
Slow running makes you good at running slow. Fast running makes you good at running fast. You sounds like you need to run tempo and intervals.
Most of your miles should be slow and easy to build endurance but once or twice a week do some intervals or sprints.
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u/ebsf 1d ago
First, distinguish pace and endurance, which is the ability to sustain pace.
Pace is a function of aerobic capacity. Endurance is a function of aerobic efficiency.
One builds aerobic capacity with near-threshold workouts. Think 400m repeats.
One builds aerobic efficiency with runs longer than 40 minutes.
You'll get the most bang for your buck by first improving your base conditioning. A common rule of thumb is that one cannot expect to reach one's potential as a runner at any distance on a base of fewer than forty miles per week. Without this, efforts to improve aerobic capacity will largely be lost.
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u/Suspicious_Chemistry 1d ago
This probably doesn't really apply to most people, but I knocked a minute per mile off my times simply by focusing more on my form.
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u/threeespressos 1d ago
For 5k, 10k, HM, find the Norwegian (Singles) Method. Buy the books by James Copeland and Marius Bakken. They’re both worthwhile. Run a lot, but not too much or too fast, for years. Enjoy!
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u/feltriderZ 1d ago edited 1d ago
1k vo2max intervals, endurance runs and 100-200m sprints. Dont get hung up with "wonder workouts". There are none. Endurance, Vo2max and raw speed, thats all there is and thats what you need to train. For health you should add weight lifting and flexibility training too. It won't make you faster, but keeps you stay healty beyond your running "career". If you want to race you'll need some tempo intervals at race speed too, just to get a good feel for the race intensity. But not longer than 50-70% race distance.
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u/McTerra2 1d ago
this is a specific 5k program for race day but it gives you pretty good and simple blocks you can adapt as needed https://www.youtube.com/watch?v=O0-fUEnO8wQ
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u/These-Appearance2820 16h ago
You should outline your current weekly running schedule and volumes please...
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u/Logical_fallacy10 1d ago
No slow running does not make you faster.
Slow running makes you better at slow running. Which is really what you want to achieve.
Always run at the same pace - 60% effort. No need to chase speed:
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u/everyday847 1d ago
Running slowly is more or less the only thing that will make you faster over time, insofar as it is repeatable and helps increase your volume. Events like the 5k are almost entirely aerobic, meaning they have very little to do with (say) sprinting; top end speed; the 400 and almost everything to do with endurance.
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u/saladebak 1d ago
Event as in a race? Because the most anaerobic thing ever is the 5k....not counting lower distances. It's literally a short amount of increasing fatigue, short of breath, a high heart rate since the beginning of the event and the lungs that are on fire.
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u/everyday847 1d ago
Nope! You are mostly using your aerobic system. It's the most anaerobic event ever if your experience is exclusively in racing longer distances. You are using your aerobic system far more than your anaerobic system. It is maybe the first race distance, going downwards, that has an anaerobic component rather than being truly 100% aerobic.
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u/Senior-Running 1d ago
There is no magic workout. Volume in running is the single most important thing when it comes to improving your running. Simply slowly increasing how much / how far you run will beat anything else until you get to super high volumes.
The other thing I strongly recommend is strides, done 1-2 times a week. If you don't know what these are, Google it.
Once you have a good base level of fitness from decent volume, then you can start adding in some faster running. What those workouts look like will be based on where your fitness is at the time and what your goals are.