Fast-ish: Speedwork for Runners Who Don’t Like Going Fast

Speedwork. Just reading the word can make even the most dedicated trail runner suddenly remember they need to reorganise their sock drawer. But here’s the thing: speedwork isn’t just for experienced runners chasing PBs or elites who look aerodynamic even when standing still. For all trail runners (yes, even those who don’t see themselves ‘as a real runner’), speedwork is your secret weapon.

Speedwork improves running economy, increases your aerobic capacity (e.g. VO₂ Max) and makes climbing hills feel less of a sufferfest. Best of all? Done right, it can make your easy runs feel easier and your adventures feel more effortless.

The trick is to make speedwork approachable, playful and non-intimidating - especially if you’re someone who normally avoids it at all costs. These five sessions are perfect for easing into faster running without the feeling of dread that many people associaste with such sessions:

1. Fartlek (“Speed Play”) – Make It Up as You Go

Why it works: Fartlek is the least structured and often the most fun form of speedwork. Pick a tree, rock, or turn in the trail and just run a little faster until you reach it. Repeat whenever you feel like it and recover with an easy jog for as long as you want. Simply mix up your pace on an undulating, runnable trail and have fun with it!

Benefits: Builds speed and strength organically. It also feels more manageable because the session is on your own terms! Fartlek sessions mimic trail running’s natural rhythm of varied efforts and lets you tune into the trail and your body, instead of your watch.

2. Strides – 20 Seconds of Controlled Speed

How to do them: At the end of an easy run, find a flat or gently sloped section. Run 20–30 seconds at a fast-but-controlled pace (RPE around 7-8/10), focusing on smoothness and good form. Walk or jog for a minute, repeat 4–6 times.

Benefits: Improves running form and coordination while introducing faster turnover. These sessions are short, so have the added benefit of low post-session fatigue and quick recovery. Most importantly for some – they are over quickly!

3. Minute On / Minute Off – Bite-Size Intervals

How to do them: Alternate one minute of comfortably hard running (RPE 7–8/10) with one minute of easy jogging. Start with 6–8 rounds and build gradually.

Benefits: This session will strengthen both your aerobic and anaerobic fitness. It is short enough to feel doable and when pushing hard, recovery is always near at hand.  

The regular change in pace will help you practice pacing and mental resilience as things get tough. Great for days you think you don't have speed in you but discover you actually do!

4. Slow Out – Fast Back (a.k.a. Negative Split Fun)

How to do it: Chose an out-n-back route. Run the first half of your run relaxed and easy. Then, pick up the pace on the way back, aiming for a moderate-hard but sustainable effort (RPE 6–7/10).

Benefits: If you’re someone who finds it hard to get out the door for speedwork – this is the one for you. Tell yourself that it’s just an easy run. Tell yourself that if you’re not feeling the love then you can skip the ‘faster back’ bit – because once you’re out there, often you’ll find it’s not so bad!

This workout also teaches you to push that bit harder, despite tired legs and teaches finishing strong, which is super useful in races.

5. Longer Repeats (400–800m) – The “Real” Speedwork, Gently

How to do them: Choose a flat or slightly rolling trail. Run 400m or 800m (or 2–4 minutes if you’re not sure of distance) at a comfortably hard but controlled effort (around 7/10RPE). Recover with equal jog time and aim to slowly bring that down in future sessions. Start with 3–4 reps.

These longer intervals will feel similar to 3k/5k race pace (but for a shorter distance). This is less intimidating than some high/sprint intensity work outs and is less likely to make you dread the session or make you feel sick afterwards!

Benefits: Long repeats help builds endurance at faster speeds and boosts aerobic capacity. By doing this session regularly, you’ll notice your regular pace begin to feel easier. It’s also a great way to practice maintaining good form at higher speeds (making it feel easier when it counts).

Getting the Effort Right

Relative Perceived Effort (RPE) is your friend. The goal isn't to sprint yourself into oblivion. It’s to nudge your comfort zone. Here’s a simple guide:

• Easy: RPE 3–4/10 (conversation flowing)

• Moderate: RPE 5–6/10 (talking becomes intermittent)

• Comfortably hard: RPE 7–8/10 (short phrases/snatches of conversation only)

• Hard: RPE 8–9/10 (save this for race day or specific high intensity training)

What If You Dread Speedwork or Struggle to Start?

✔ Make it playful, not punishing

Choose fartlek or strides on days you don’t feel mentally “on.” They’re low-threat but still effective.

✔ Lower the bar to get out the door

Tell yourself: “I’ll just jog easy. If I feel good, I’ll add one faster section.”

Often the hardest step is putting shoes on.

✔ Run with a friend (or dog)

A buddy turns effort into adventure. A dog turns it into chaos, which counts as cross-training.

✔ Do speed on familiar terrain

A familiar loop removes stress by being a known quantity. If trails feel too technical for intervals, do the speed on smooth dirt or gravel.

✔ Celebrate tiny wins

One set of strides? That’s a win. Two reps of a minute-on/minute-off? Still progress.

✔ Plan recovery treats

A hot shower, a cozy smoothie, clean socks—whatever feels like a reward.

✔ Try upbeat music

Fast beats or tunes from happy times can sometimes spur you on and make pain/suffering feel further away…

✔ Relish the time you get back

Speedwork sessions are often over a lot quicker than a long run or bunch of unhelpful ‘junk miles’. Relish the time you get back in your day and see these sessions as a big win when time is short.

Of course harder, fast speedwork sessions will do your running the world of good but not if you only do them once or twice. As with all training - consistency is key. You'll only reap the rewards if you show up time and time again. For this reason, just getting out there and doing SOMETHING faster is key. Speedwork doesn’t have to involve massive suffering or a stopwatch obsession. It’s about sprinkling in moments of controlled effort that progressively build power, confidence and better running economy. Start light, keep it playful, stay tuned into the right RPE and choose sessions that make you feel capable, not crushed. Before long, you’ll be powering up climbs, gliding through descents, and, dare I say it, maybe even looking forward to speed day…