30-Minute Speed Workout for New Runners

Written By Melissa Witmer

This workout is designed to introduce you to speed training, helping improve your pace, stamina, and overall fitness. It includes a warm-up, intervals, and a cool-down.

Workout Breakdown

  1. Warm-Up (5 minutes)

    • 5-minute easy jog or brisk walk.

    • Focus on loosening up your muscles and gradually increasing your heart rate.

  2. Dynamic Stretching (2 minutes)

    • Perform the following stretches to prepare your muscles for the workout:

      • Leg swings (10 per leg)

      • High knees (30 seconds)

      • Butt kicks (30 seconds)

      • Arm circles (30 seconds forward, 30 seconds backward)

  3. Speed Intervals (20 minutes)

    • 1-minute run at a challenging but sustainable pace (about 70-80% of your maximum effort).

    • 2-minute recovery jog or walk at a comfortable pace.

    • Repeat the interval cycle 6 times.

    Note: Adjust the speed of your 1-minute run so that it’s faster than your regular jogging pace, but not so fast that you can't maintain it for the full minute.

  4. Cool-Down (3 minutes)

    • 3-minute easy jog or brisk walk.

    • Gradually bring your heart rate down.

  5. Static Stretching (5 minutes)

    • After cooling down, perform the following stretches to relax your muscles:

      • Hamstring stretch (hold for 30 seconds each leg)

      • Quadriceps stretch (hold for 30 seconds each leg)

      • Calf stretch (hold for 30 seconds each leg)

      • Hip flexor stretch (hold for 30 seconds each leg)

      • Lower back stretch (hold for 30 seconds)

Tips for Success

  • Listen to Your Body: If you’re feeling too fatigued during the intervals, slow down or shorten the interval duration. The goal is to challenge yourself without overdoing it.

  • Consistency: Incorporate speed workouts like this into your routine once a week to gradually build your speed and endurance.

  • Hydration and Nutrition: Make sure you’re well-hydrated before the workout and consider a light snack beforehand if you need extra energy.

This 30-minute speed workout is a great way to start improving your running speed and endurance while keeping the intensity manageable for beginners. All of Well-On Our Way’s training programs include at least one day of speed work per week. If you are looking for race specific training programs, please check out the Work With Me section of this website.

Melissa Witmer
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