Discover the ultimate guide to sprint workouts on Runner's Blueprint. Explore a variety of high-intensity training routines designed to boost your speed, endurance, and overall running performance. Whether you're a seasoned athlete or a beginner, these workouts will take your game to the next level.

Designed to keep you going the distance, these sleek briefs are featured in a low-rise fit and minimal design with an elastic waistband and a back pocket to keep small essentials like energy gels. **Fit:** Low-rise, fitted silhouette, cheeky bottom **Features:** Quick-dry, sweat-wicking fabrication with a smooth finish, stretchy elastic waistband, moderate cut legs, streamlined design **Why We ❤ It:** These breathable and functional briefs are perfect for race day, hot-weather runs, and all your favorite speed workouts.

Finish one of these nine races, and everything afterward will seem like a neighborhood fun run.

I've had a lot of questions about speed work, either what to do, how fast to do it, or how to do it! Well first, check out my post on 'How to do Speedwork without a Track'. Below I've included some o

Another entry where I complain about the winter. Well, not exactly. Last night, I looked at the hourly forecast, and it said the temp would be around 29 or 30 at running time. That's the very bottom of what I'll tolerate, but with basically no wind, I was hopeful. And then I woke up and it was 23. Ties the record low. Jeebus. Off to Planet Fatness. It was supposed to be tolerable this morning... Damn weatherman. Of course, Carol's bus didn't get there until 6:30, and then I wound up spending a couple extra minutes in the locker room (had to pee). So I was 7 minutes behind where I wanted to be. And all of that turned out to be a good thing. Getting in the miles I wanted today was going to require a pace run -- actually, quicker than race pace. And I'm simply better at speedwork when the treadmill tells me how fast I'm going. So I started out at a 9:13 pace and then went progressively quicker. By 2.5, I had it up to 8:57s, and by 4 I was doing 8:33s. I eventually cranked up to below 8:00s, and I blasted the final 3 tenths at a 7:30 pace. Why? Because dammit, I was getting to 6.5 miles today. So the late start pushed me in a direction I might not have gone otherwise. If I'm going to hit my pace over 26.2, I can't just jog. Yay lateness! Tomorrow is double digits -- 9:20s will be fine, but I'm likely back on the belt. Saturday is looking good for a long -- have to decide where to do it. And I have to get the photo taking figured out. Total miles since starting the blog: 494.5 (which makes tomorrow a milestone day!)

I feel the need… the need for speed. In everything I do lately, but especially in my workouts! With two small kiddos, it is SO not easy to get

The Altra Rivera 4 Running Shoes serves confidence and connection with every road run. This shoe serves versatility with a side of sleek, topped with a secure fit. This go-to neutral shoe gives you a secure, soft, yet responsive ride for performance in daily miles, training runs, speedwork, or neighborhood dog walks. A revamped heel collar and engineered mesh upper provide a better fit through the forefoot. A roomy toe box with a snug midfoot ensures your toes aren’t smooshed but you stay secure and confident. Zero drop allows you to move naturally while Altra EGO™ midsole foam brings comfort, responsiveness, and connection to the ground. First 5K, walk to yoga class, or a jog with friends? You’ll reach for the Rivera 4 every time. Spoil yourself with a secure fit and versatile performance.

I wanted to get in a run because I wasn't sure how the weekend weather would be. I completed this time-based pyramid workout which covered 4 miles.

You don't have ALL the time in the world.

Pick up the pace with these expert tips for running faster, smarter, and healthier.

I wanted to get in a run because I wasn't sure how the weekend weather would be. I completed this time-based pyramid workout which covered 4 miles.

Mix some fast splits into your weekly schedule with this track workout from one of Canada's top runners

I wanted to get in a run because I wasn't sure how the weekend weather would be. I completed this time-based pyramid workout which covered 4 miles.

A Highly Versatile, Lightweight Trainer For Speedwork or Daily Runs. Building on the legacy of a versatile and lightweight running shoe, the Kinvara 14 from Saucony is perfect for anything from daily training to speedwork. The ultimate cushioned and responsive experience.

Buy ASICS Women's NOVABLAST 3 Running Shoes and other Road Running at Amazon.com. Our wide selection is eligible for free shipping and free returns.

“Speedwork” is a catch-all term for several different types of running workouts. “Running at goal race pace, track repeats, tempo runs, striders, fartleks—they all fit into the ‘speed’ category of training,” says Elizabeth Corkum, a USATF-certified run coach at Precision Run in New York City.

Thank you to Corning® Gorilla® Glass for sponsoring today’s post. The opinions are my own. We can’t always get to the track when we need to get a good speed workout done. Without the track distance markings we might be at a loss of how to even do speedwork on the treadmill. Don’t worry! I have you covered. Here is a no fail speed workout for the treadmill. Speedwork On A Treadmill 5-10 Minute Warm-Up: Walk or jog at a comfortable pace. This shouldn’t be a race pace. This is just the warmup. 1 Minute Run: The pace should be challenging and your heart rate should be around 85% of your max. To figure out your max heart rate subtract your age from 220. 1-2 Minute Recovery: Walk or jog at a slow to moderate pace until your heart rate is between 120-130 beats per minute. Alternate the run and the recovery intervals for 25-30 minutes. 5 Minute Cool-Down: Slow your run down gradually for a nice cool-down, by the end you can be walking if you would like. Here is a nice info graphic to Pin for later: Tips to make this workout easier: Bring a device to watch a movie on or make a new playlist. Being on the treadmill doing speedwork can be hard. Make it more enjoyable by watching a favorite show or movie. I always download a new show that is around 45 minutes. Hour long shows without commercials are the perfect length. You will know when the show is ending your workout is too. Here is the biggest tip of all: make sure your device has Corning® Gorilla® Glass. All the movement on the treadmill can sometimes cause an unfortunate accident for your smartphone or tablet. Did you know that the latest version of Gorilla Glass, Gorilla Glass 4, is the toughest cover glass yet? It performs up to 2x better than competitive cover glass when dropped from 3 feet high. We all know that feeling of watching your phone or tablet fall and it feels like it is happening in slow motion. You get that sick feeling and say a little prayer when you go to pick it up. I have watched many phones go flying off equipment at the gym and it hasn’t been pretty. Make your running and workouts a little less worrisome when your whole life is on your device, help protect it with the toughest cover glass yet, Gorilla Glass 4. Corning® Gorilla® Glass has been used on nearly 4 billion devices from 40 major brands. Is it on yours? Click here to find out This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine. This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.

Speed. Whether you are an elite athlete or a weekend warrior, the road running world seemingly revolves around how fast you can run. Tell someone you ran a marathon, they'll ask you how long it took. Sign on to any running forum, and people will be discussing PR's (personal records) mile splits, tempo runs, you get the idea. Speed seems to matter, a whole lot. But the truth is, runners often get burnt out on the excessive focus on speed and time.

Runners who want to get faster are often intimidated by intervals on the track. Do these fun fartleks for speed workouts-in-disguise.