July 14, 2025

Best Running Workouts to Increase Speed: How to Prepare for a Half Marathon and Run Faster

---

Preparing for a half marathon requires more than just logging miles. It is about training smart and building the speed and stamina you need to reach your race goals. Whether you are a beginner or an experienced runner, learning how to prepare for a half marathon means including specific speed workouts in your routine. These running speed exercises not only help you run faster but also improve your endurance, running form, and mental strength. In this blog, we will explore the most effective running speed workouts for distance runners and how to include them in your training plan. Get ready to improve your pace, build confidence, and perform your best on race day, from your first step to the finish line.

Best Running Workouts to Increase Speed: Top Tips for Faster Times

If you're wondering how to prepare for a half marathon and shave minutes off your time, incorporating targeted speed workouts into your training is key. Speed training not only helps you run faster but also improves efficiency, builds strength, and increases mental toughness, all essential for race day success.

In this guide, we’ll cover the top running speed workouts for distance runners, explain how to integrate them into your plan, and offer tips to help you crush your next race.

Why Speed Workouts Matter for Half Marathon Preparation

Many runners mistakenly believe that long slow runs are enough to prepare for a half marathon. While endurance is important, speed workouts for distance runners provide the competitive edge. They improve your VO2 max, lactate threshold, and muscle strength, all critical for maintaining pace over 13.1 miles.

If you're serious about improving your time, speed training must be part of your routine.

Want to take your performance to the next level? Don’t miss our guide on How to Run Faster and Longer: The Complete Guide for Long Distance Runners.

Top Speed Workouts for Distance Runners

1. Interval Training

• What it is: Short bursts of high-speed running followed by rest or light jogging.
• Example workout: 4 x 800 meters at 5K pace with 400-meter recovery jogs in between.
• Why it works: This classic running speed workout builds aerobic capacity and teaches your body to recover faster.

2. Tempo Runs

• What it is: Sustained runs at a "comfortably hard" pace, just below your lactate threshold.
• Example workout: 20-minute tempo run at 80–85% of your max effort.
• Why it works: Tempo runs improve your ability to hold a faster pace for longer, making your half marathon goal pace feel more manageable.

3. Fartlek Training

• What it is: Swedish for "speed play", this is an unstructured workout alternating fast and slow segments.
• Example workout: 5 minutes easy jog, then alternate 1-minute hard / 2-minutes easy for 20 minutes, followed by 5 minutes cool-down.
• Why it works: Adds variety and fun to your training while boosting endurance and speed without strict timing.

4. Hill Repeats

• What it is: Sprinting or running hard up a hill, then walking or jogging down to recover.
• Example workout: 8 x 30-second hill sprints with 90 seconds recovery.
• Why it works: Builds explosive power and strengthens key running muscles like your glutes, quads, and calves.

5. Strides

• What it is: Short accelerations over 80–100 meters, run at about 85–90% of your max effort.
• Example workout: 4–6 strides at the end of an easy run.
• Why it works: Helps improve running form, turnover, and smooth transitions into faster paces.

How to Prepare for a Half Marathon with Speed Workouts

Incorporating these workouts into your training plan is one of the most effective answers to how to prepare for a half marathon. Aim to include at least one speed workout per week, balanced with easy runs and long runs.

Here’s a weekly structure:

• Monday: Easy run or rest
• Tuesday: Interval or tempo run
• Wednesday: Recovery run or cross-training
• Thursday: Hill repeats or fartlek
• Friday: Rest or easy run
• Saturday: Long run
• Sunday: Strides or recovery jog

Always warm up before a speed session and cool down afterward. And don’t ignore the importance of recovery—your body gets stronger when you rest.

Other Tips to Improve Speed and Race Performance

• Focus on running form: Efficient biomechanics reduce wasted energy and improve pace.
• Add strength training: Target your core, glutes, and hamstrings twice a week.
• Hydration and fueling: Make sure you're eating enough carbs and staying hydrated, especially on speed days.
• Track progress: Use a GPS watch or app to monitor your pace and improvement.
• Rest when needed: Overtraining leads to fatigue and injury. Listen to your body.

For more race-day advice, check out our blog post on Race Day Nutrition for Runners or explore How to Taper Before a Half Marathon.

Ready to Take on the Bogota Half Marathon?

Whether you're chasing a personal best or crossing your first finish line, learning how to prepare for a half marathon with the right workouts can make all the difference. At Bogota Half Marathon, we support runners at every level offering training tips, events, and a community that celebrates every stride.

Explore more resources, join upcoming training sessions, and get ready for race day by heading to our trainning calendar.

Let’s run Bogotá. Let’s run together. ¡Enjoy it!