Spice Up Your Runs with Speed!

Introduction

Arguably one of the most important variables in improving as a runner is volume. Simply put, the more miles you log and the frequently you can hit the pavement, the better of a runner you’ll be—while ensuring adequate recovery, of course.

This is blatantly clear when looking at the weekly mileage of some of the greats. Take Eliud Kipchoge for example—regularly regarded as the G.O.A.T of distance running and the only person in history to break a sub-2-hour marathon. Kipchoge logs a dizzying 200 – 220km per week during a regular training block. The majority of this being at a light intensity.

To put that in perspective, you’d have to run almost three-quarters of a marathon every single day to achieve that kind of mileage.

But if all you ever do is run slow, that’s all you’ll ever do. To race fast you need SPEED. Pure, uninhibited, speed! Okay, dramatics aside, the point remains.

Luckily, there are a few-specific techniques you can add throughout your week—even and especially during the off-season—to not only maintain speed but improve speed metrics as well. These techniques that Steve Magness refers to as “stuff” in his book The Science of Running can be used to markedly improve and maintain running performance.

This is both in terms of top-end type metrics for the distance runner (e.g., lactate threshold and VO2 max) but also more general anaerobic metrics such as steady-state and marathon pace.

Let’s dive in.

Surges

A surge is a short and deliberate increase in pace in a workout, run or race. Surges are used strategically during training and in races to improve performance, test competitors, respond to “attacks” in races or simulate race scenarios during training. They typically last for a set distance or time and are followed by a recovery period at a sustainable pace.

There are a few specific types of surges: Short, medium, long, defensive, offensive and end-of-race (“the kick”) surges. Short, medium and long surges can be used in training while defensive, offensive and end-of-race surges are applicable to race conditions (who knew distance-running could be so aggressive?).

For the purposes of this article, we’ll focus on training applications only.

Short surges are defined as 20 – 60 second intervals of running at a near-sprint pace (9-10 effort level; very hard but controlled) used during runs to improve and maintain speed as well as build anaerobic capacity. These can be added throughout your runs in an interval or fartlek type fashion or used during hill segments followed by 1 – 2 minutes jogging or walking recovery.

Mid-length surges can last anywhere from 1 – 3 minutes and focus on sustained higher efforts to improve VO2 max and lactate threshold. These should be completed at a 5k to mile pace (8 – 9 effort level; hard). Use these in progressive, tempo, and fartlek runs with 2 minutes of jogging for recovery.

Long-length surges are typically 3-5 minutes in length and serve to improve lactate threshold and lactate clearance. Ideally, these would be performed at your 10k pace to threshold pace (7 – 8 effort level; moderately hard, sustainable yet challenging). Save these for your long runs to simulate marathon and race conditions.

Length	Pace	Purpose	Effort Level	Recovery	How to Incorporate
Short surges	Faster than mile pace (~95-100%)	Speed, turnover, anaerobic capacity	9-10 (Very hard)	1-2 minutes jog/walk	Add into interval workouts: 20-60 seconds of surges with full recovery. Fartlek runs: Include 6-10 short surges randomly throughout the run (by feel). Hill sprints: Incorporate 6-8 short bursts uphill during a run.
Medium surges	5K to mile pace (~90-95%)	Lactate tolerance, speed endurance	8-9 (Hard)	2 minutes jog	Progressive runs: Add 2-3 minute surges every 10 minutes during a longer run. Tempo runs: Add surges every 5 minutes during a 20-30 minute tempo session. Fartlek with structured surges: Alternate 2-3 minute surges with equal easy running.
Long surges	10K pace to threshold (~80-90%)	Lactate threshold, endurance, race prep	7-8 (Moderate-hard)	2-3 minutes jog	Long runs: Add 3–5-minute surges every 20-30 minutes to simulate race conditions. Marathon training: Use longer surges toward the end of long runs to mimic late-race pacing. Pyramid intervals: Gradually increase surge lengths, e.g., 2-3 to 4-5 minutes, with recovery in between.

Strides

While similar to surges, there are key differences when it comes to strides. Strides are short bursts of high-effort running typically lasting 15 – 20 seconds in duration (sometimes longer with strict applications). The focus of strides is primarily to improve turnover, sharpen speed and improve running mechanics, without full sprinting.

Strides are performed at a high-effort, near-sprint pace (~90%) while remaining controlled. Thus, there is a strong emphasis on technique and running biomechanics (e.g., turnover).

Incorporate strides into your training by adding 4 – 6 strides at the end of an easy run or as part of a dynamic warm-up before speed workouts or races. Since these are high-effort bursts, ensuring full recovery between strides (1-2 minutes walking or jogging) is key.

Lastly, strides can be used to add muscle tension to the legs. You ever go out on a run and feel completely flat? Like you’re getting zero “pop” out of your strides and more like trudging through a swamp? This can be caused by a lack of muscle tension in the legs.

Contrary to popular belief, tension can actually be a good thing. As runners, we want to maintain a certain degree of muscular tension to feel energetic during runs. This is especially important when it comes to racing.

Adding strides to a workout during the week can assist in maintaining muscular tensions, so you continue to feel "springy”. Adding strides the day before a race after a shake-out run, or a few short strides before a race, can assist in maintaining or adding muscular tension and sharpening speed.

Length	Pace	Purpose	Effort Level	Recovery	How to Incorporate
15-20 sec	~90% max effort (fast, controlled)	Improve running mechanics, speed, neuromuscular coordination, adding muscular tension	Fast but controlled (~90%)	1-2 minutes walking or jogging	Perform 4-6 strides after an easy run or as part of a warm-up for speed workouts/races

Pickups

Pickups are short, controlled increases in pace and should be seamlessly integrated into a run. That is, pickups are typically not followed by a period of recovery, and pace generally transitions gradually back to the original pace.

As a tool, pickups are excellent for honing speed and improve your ability to “shift” gears in a smooth manner over the course of longer duration efforts.

Sprinkle 4 – 6 of these throughout your easy or long runs for a duration between 30 seconds and 2 minutes. A pace between your 5k and 10k pace is ideal (moderate to fast effort; ~75 – 90%).

Pickups can also be placed strategically within your run to improve specific metrics. For example, pickups within the middle of a run can improve pace transitions, aerobic efficiency, and mental focus or simply keep things spicy during the monotony of your easy runs.

Utilizing pickups near the end of an easy run or particularly during the last half of a long run can help boost fatigue resistance, mental toughness, and improve your finishing “kick”. In addition, pickups at the end of longer duration efforts can dramatically boost lactate tolerance, and positively impact running economy under stress.

Length	Pace	Purpose	Effort Level	Recovery	How to Incorporate
30 sec - 2 min	~5K-10K race pace (faster than base pace)	Improve rhythm, speed transitions, and efficiency	Moderate to fast (~75-90%)	Return to base pace for equal or longer duration	Perform 4-6 pickups during an easy run or as part of a warm-up/cool-down for workouts

Conclusion

Whether you’re new to speed or simply looking for a way to maintain speed during the off-season, adding surges, strides and pickups to your run is a perfect place to start! These simple techniques are powerful for developing speed, improving efficiency, running mechanics and overall performance without the stress of rigid and structured workouts.

By incorporating “stuff” strategically into your runs, you can refine your running mechanics, simulate race conditions, or break up the monotony of steady state running and low aerobic training.

The best part? These techniques are adaptable to runners of all levels of ability. Whether you’re a high performing endurance athlete, a recreational weekend warrior or a newbie flirting with the concept of speed, adding surges, strides and pickups are equally beneficial.

Give these techniques a try and watch how small adjustments can result in massive gains over time!