Wednesday, October 21, 2015

Easy Speed Workout For Beginners!


Now I have said before that one of the best ways to gain speed and endurance are to incorporate both sprint and hill running workouts. Lately I have been doing them at least once a week for about a month. Since then I've noticed my pace has gotten a bit faster. Granted, the weather has cooled down a bit too so that's helped. But to be honest, I actually look forward to Speed Day (as I like to call it). Hills I am still not really fond of but sprints are very much do-able. 



Benefits of Sprint Workouts:

  • Increases metabolic rate
  • Great for fat loss
  • Burns calories long after your workout is complete
  • Builds lean lengthening muscle


Now if you are a beginner to running starting off with sprints may be a bit intimidating. I am not new to running but I hadn't really done them in maybe two years? So I came up with an easy way to transition into sprints. For beginners I would recommend sprinting at 50% speed until you feel comfortable and gradually increase your speed after every sprint. As for where to run sprints? Well you have a few options. Many people either choose the treadmill or an outdoor track. These locations make it easier to keep track of your distance. You can also choose to run in a flat open area. My Garmin allows me to still keep track of my time and distance while out on my runs so I choose to run outside in an open area.




The best part about running sprints is that even if you have a limited amount of time you can still get a good workout in. For example, my Sprint Workout for Beginners is only 24 minutes and it will still get the heart pumping and your legs feeling like jello at the end. It is not too daunting and completely manageable. Enjoy!




Other places you can find me:
Instagram: fitwanderlustrunner
Twitter: fitwrunner
Bloglovin': fitwanderlustrunner


Linking up with Annmarie from The Fit Foodie Mama and
Amanda from Running with Spoons

12 comments:

  1. great beginner sprints! i think the time rather than distance sets are better for non track running. i dont always have access to a track so time speed work is usually better for me.

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    1. Thank you Rachael! I get nervous using the high school track so that's why I choose to just run in an open place.

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  2. Great place to start with sprints! People too often jump in to advanced speed work and get hurt.

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    1. I completely agree! Thanks for the feedback Deborah.

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  3. I love doing speed drills like this! It also looks like you have a beautiful running route!

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    1. Thanks Nicole! Yes my running routes are pretty awesome.

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  4. Fun and quick! I def. like your approach to start out slowly and then increase as you get used to sprinting~

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    1. I am slowly getting better and hopefully can add more sprints in the upcoming month. But for now it does the trick! :)

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  5. Thanks for putting this together! I need to do more speed work now that I'm transitioning to shorter distances after my half this weekend. I'm hoping for some speedy 5ks at the end of the year!

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    1. Good for you! For some reason a 5K is just too hard for me to do. I either start off to fast and burn out or I start off too slow and then still get a crappy time. haha!

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  6. I love speed workouts! Definitely going to incorporate this in my next round of training! :) Thanks for linking up!

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  7. Speed intervals are great for me since I don't like to run for long distances. Short bursts of running are right down my alley :)

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