Speed Builder for Runners

Running Self-Paced

Speed Builder for Runners

8 weeks

About this plan

This 8-week training block will introduce higher speed intervals. Experienced runners should expect to see an off-season performance pop while newer runners can use this challenge to kickstart their fitness routine. Workouts will prioritize quality warmups, drills and short speed intervals.

This program features adjustable difficulty levels, allowing participants to tailor training to their liking.

Pair your running with Running Strength - Speed Focus, a curated strength program designed by TW Coach Ava Fagin.

Most weeks include an athlete briefing video.

Weeks

3, 4, 5

Days/Week Options

Easy, Intermediate, Difficult

Difficulty Options

Program Structure

Week 1

Mon: 30m Wed: 30m Thu: 30m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 2

Mon: 30m Wed: 45m Thu: 30m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 3

Mon: 45m Wed: 45m Thu: 45m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 4

Mon: 45m Wed: 45m Thu: 45m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 5

Mon: 45m Wed: 45m Thu: 45m Sat: 1h Sun: 45m

Rest: Tue, Fri

Week 6

Mon: 45m Wed: 45m Thu: 45m Sat: 1h Sun: 45m

Rest: Tue, Fri

Week 7

Mon: 45m Wed: 45m Thu: 45m Sat: 1h Sun: 45m

Rest: Tue, Fri

Week 8

Mon: 30m Wed: 45m Thu: 30m Sat: 30m Sun: 45m

Rest: Tue, Fri