These simple suggestions to safely start inserting some speed work into your training schedule.
Strides: Strides are an easy and effective way to gently fire up those fast-twitch muscle fibers that will power your future speed workouts. So, how do you do them? In the beginning, a set of four to six strides two to three times a week after your regular runs is plenty. As your training progresses, strides will become something of a speed maintenance session, as well as serve as part of a warm-up routine for some of the more advanced speed workouts described in the following pages.
Fartlek: Fartlek is a series of faster pickups with a recovery interval in between.