Yes, you read that right! As much as I struggle in the summer heat and humidity, this season can offer runners an opportunity to work on speed. No, I am not in a heat induced delirium. Let me fill you in on some great reasons to do speed work (tempo runs) during the summer.
Great Reasons To Do Speed Work in the Summer
While there are varying definitions of tempo runs, for this article I am going to equate them to speedwork and use them interchangeably. Tempo runs or speedwork will be referred to as moderately hard efforts sandwiched between warm-up and cool-down runs. The idea is that these efforts will teach you how to run faster for longer periods of time.
Most runners experience higher temperatures and humidity levels during the summer. These conditions obviously make running feel a lot harder. So, why would a runner want to do speed work in the summertime?
Add variety to your runs-Mixing up your training and paces will add variety to your run schedule.
Increase your overall speed and endurance. Over time, speedwork helps to increase your overall ability to maintain a faster pace and hold that pace for a longer amount of time.
Scorch calories- Tempo runs can burn more calories in a shorter amount of time than running at a steady pace.
Build mental toughness-Completing tough runs help to build mental strength.
Increase your VO2 Max- training with high intensity intervals helps to strengthen your heart muscles and thus, increases your VO2max.
Great prep for race day-Those fall races will be here before we know it. Practicing faster paces and tougher conditions now will help us on race day.
How to determine your pace for a tempo or speed work session?
Again there are differing opinions on this. An easy way to find a good starting point is this: Run for 20 minutes as far and as fast as you can. Take the average pace of this run and use that as your speed training pace.
This method is what we were trained to use in the Team Wilpers Run Challenge program. You can find my review of that program here. This strategy worked really well for me in the past to determine tempo run pace.
A few tips:
You do not have to do speed work on a track. It is easy to set intervals on a smartwatch/running watch or use the Garmin Connect app. These workouts can also be done on a treadmill.
As with all summer running, it is important to stay hydrated and mindful of the outdoor safety conditions. Always take the time to warm up properly before executing a speed workout. Cooldowns can be slow, easy runs, or walk post-workout.
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Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
Great tips!
I love mixing up my runs with speed work, also in the summer. You are so right about building mental toughness!
We are very fortunate that we have a track right next to our house, so we usually do it there. But you’re absolutely right: it could be on any continuous running path.
It can be more challenging in the summer for sure but offers us great benefits
I continue doing speed work in the summer, and I dont have easy access to a track so I do my workouts on the roads. I just adjust my paces depending on the conditions. I like to run by effort vs pace when its really warm in the summer!
I also like to do mine on roads or bike trail instead of a track
When I was doing marathon training, I liked doing speed work in the summer! Yes, it was hard, but it’s a short distance and then you get to take a little break before dialing it back up again. Intervals are definitely a great way to get training in during hot days. I didn’t do mine on a track, but on a bike path, running more for time than distance.
I also like the fact that they are short intervals of running fast and it just feels good to complete them
You know, you’re inspiring me to finally go to the track near my house! I do a little bit of speedwork with the Peloton runs for a 20 or 30 minute workout, but I think it would be fun to try things out on the track again. Your running program sounds interesting!
I am really enjoying this training program. It worked really well for me in the spring and I saw a lot of improvement in times and how I feel.
I’m holding off on my 20-minute “fast run” until next week (after my upcoming 10K). I really need to make friends with the college track…but I do a lot of intervals (and Fartleks) just on the road or sidewalk.
You can definitely do them on the road or sidewalk whichever you prefer!
Yes, this may be a surprising post coming from you (whose fourth favorite running season is summer) but I know you’ve been loving the Matt Wilpers program. I love speedwork (although not every single second of every workout) – it’s fun to run faster and I feel SO GOOD afterwards! I don’t have a track to use, but the roads work, thanks to Garmin. After all, most of us are doing our races on the roads, so why not train on them.
yes, summer is still my 4th favorite season to run in.Doing speed work all winter and spring made a huge difference for me. It is a lot harder in the summer for sure but I know keeping up with it will yield better results in the fall. That’s my story and I am sticking with it!
I agree about training on the roads-it works for me too
Thanks for the tips. I think I do sign up for summer races even though they are harder because it’s my speed work.
yes, racing often is certainly a great way to get in some speed work
Couldn’t agree more! Although I hated doing it at the time, speed work during my marathon training in the summer really paid off on race day.
Oh, I won’t enjoy it as much during the summer but I will do it bc I know I will be better off for it in the “long run”
Running faster in the Summer can definitely help for faster Fall races.
Someday I’m actually going to calculate that sweat rate!
It is interesting to do!
Much as I hate the very idea, this all makes sense.
I know sadly it does! 🙂
I’m not consistent with speedwork but every time it forms part of my routine, I become so much stronger! They just feel so intimidating to do sometimes! Thanks for all these great tips.
They sure can be intimidating. Like you, I feel like a much stronger runner when I do incorporate them into my routine
All great reasons to do speedwork – after all, those fall PRs are made in the summer!
I haven’t done speedwork in quite some time, but I am looking forward to getting back to it this summer. I love a good track workout and can’t wait to get back out there!
As you know, I just started doing it again this past year and have had great results. I am excited that you are going to give it a try again
Thanks for the motivation… I need to get out there but when it’s hot, it’s easier just to run slowly.
I got into doing speed intervals last summer and I know they really helped me come fall
My summer speedwork got sidetracked following my bike crash. I’m hoping to get back in a groove (with some intermittent speed training) now that I’m running again. My 2-block expanse of sidewalk (on the college campus, where I run intervals back & forth, with no traffic) is calling my name 🙂
I would say your 5K’s count as speedwork too!
I don’t do a ton of speedwork in the summer if I’m being totally honest. But I do a ton of base building!
that works too!
As someone who struggles with the heat and humidity, I’ve often shied away from faster workouts during this season. But your post has inspired me to give it a try. I can see how doing speed work now can benefit my fall race goals, and I appreciate the reminder to focus on effort and not pace in the summertime.
Thanks Fedora I am so glad that you found it helpful. I also struggle in the heat but found these workouts did benefit me immensely.
While I totally see your point, I don’t know if this would work out well for me, lol! It’s hot out there!
I agree! Especially this week