Try this middle-distance workout to improve your speed

With the spring racing season nearly over and the fall season a long way off, for many runners, the hotter months are a time to cut back on distance and put in some faster track work. Coach of Toronto’s StrideWise Running group, Dr. Brittany Moran, gave us this fun, fast workout to get your legs moving.

Why this workout? Why now? “We are in between training blocks, it is warm out, so let’s work on SPEED,” says Moran. Depending on your experience level, you may want to tackle the entire thing, or you can cut it short and wrap it up after the 200m intervals. Aim to run each interval at your goal 5K pace, and speed up to your one-mile pace on the 200m reps.

The workout

Warmup: 10-15 minutes of easy jogging, followed by form drills and strides

Interval 1: 800m followed by 1:30 rest

Interval 2: 2x 400m with 1:30 rest between intervals and 2:30 rest after the set 

(400m/1:30 rest/400m/2:30 rest)

Interval 3: 4x 200m with 1:30 rest between intervals and 2:30 rest after the set (*you can end the workout here if you’re new to speedwork)

(200m/1:30 rest/200m/2:30 rest)

Interval 4: 2x 400m with 1:30 rest between intervals and 2:30 rest after the set 

(400m/1:30 rest/400m/2:30 rest)

Interval 5: 800m

Cooldown: 10-15 minutes of easy jogging

Moran is a chiropractor at Toronto’s Runners Academy and coaches with StrideWise Running in downtown Toronto. She is also an accomplished runner herself, winning the Sporting Life 10K multiple times and twice crossing the finish line at the Boston Marathon as the top Canadian woman; she holds a marathon personal best of 2:33:37.