Run Fast

Use speed work to improve your running performances

Some of my favorite memories of college running happened on the way home from workouts.  On Fridays, we drove to Valley Green and did our weekly tempo run.  We'd have a big pack of 20 guys warming up for the workout.  We'd come back to our spot, stretch, do striders, and then head out for our workouts.  Since we ran by heart rate, we'd pretty much be running solo, even though there was a huge pack of guys around me.

I've always wanted to recreate those memories - to link up with a pack of people and work toward a common goal.  

This week, after 5 weeks away from blogging, I jumped back in with a guide to add speed work to your training plan. In the post, I gave a sample of what a week would look like. If you have any questions, don’t hesitate to ask.


Friday’s Action Plan:

Weekly, add a session of speed work to your running routine. A speed workout could be a tempo run, intervals or even just strides.

Big Events Coming Up:

Florida 120 for Bob (happening today)

What’s Got My Attention:

Podcast: How to Withstand Pain

Video: ROLL Recovery - Emma Coburn - Home Town Hero

Popular Articles on the Blog this Week:

The Anatomy of an Active Warmup

Social Benefits of Running in a Group

Keys to a Successful Long Run

Quote of the Day:

Your best does not necessarily have to be better than somebody else's. But your best is what you have. Your best today can be superseded tomorrow because of what you do between now and then.

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me:

If this resonates with you, I would love it if you could share it.

Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.