Focus on Flying: Embrace Your Natural Speed
Speed work isn’t just about hitting numbers—it’s about feeling the exhilaration of movement. Canadian Olympic steeplechaser Graeme Fell emphasizes the importance of reaching top speed daily to build neuromuscular pathways. After warming up, incorporate strides into your runs: accelerate until you’re flying, then ease off and jog until ready to repeat. Focus on smooth, relaxed movement, and consider running barefoot on soft grass for an added sense of freedom.
Build Speed Playfully and Gradually
Rather than jumping into intense speed workouts, build your speed gradually. Add strides on some runs, and when you feel strong, extend those bursts. Enjoy spontaneous sprints to landmarks like stop signs or hills. This playful approach, known as Fartlek (“speed play”), is a favorite among elite runners like Joan Benoit Samuelson and Colleen DeReuck. Let your body guide you, embracing discomfort with confidence as you build strength and endurance.
Put Down the Watch and Trust Your Body
Focusing too much on times can steal the joy from your speed sessions. Ditch the watch and run based on effort, allowing your body to dictate the pace. Olympian Colleen DeReuck suggests that removing time pressure reduces stress and enhances performance. Trusting your effort, rather than fixating on splits, helps you stay relaxed and improve naturally. When you do check your watch, treat it as feedback, not a test of your abilities.
Make Speed Fun Again
If speed work feels like a chore, change your approach. Incorporate playful elements, like racing friends or sprinting up hills. Focus on the joy of movement, and you’ll find yourself looking forward to speed sessions rather than dreading them. Remember, fast can—and should—be fun!
