Spring Into Fitness With New Speed Workouts

It’s time to shake off the winter blues and fire up your fitness—that is why we are excited to bring you five new speed Workouts of the Week this April.

These time- and distance-based workouts will sharpen your legs, boost your speed, and set you on the fast track toward your spring and summer goals. Whether you are building fitness or dialing in for race day, each session is designed to help you progress with purpose.

Let’s dive into the new workouts released this month.

Speed Workouts to Fast-Track Your Spring and Summer Goals

These speed sessions are designed to be run on or off the track—perfect for priming your legs for stronger workouts, faster races, and big breakthroughs ahead.

• Speed Sandwich: You will start this distance-based workout with a 3 mile easy warmup followed by 1000 meters at your marathon power with a 400 meter recovery jog, 6 sets of 400 meter repeats at your 10K power down to your 5K power with a 200 meter recovery jog, and another 1000 meters at your marathon power with a 400 meter recovery jog. You will end with a 2 mile cool down.
• Cruise & Kick: You will start this time-based workout with a 20 minute warmup followed by two sets of 4 minutes at your 10K power with a 2 minute recovery jog, 3 minutes at your 5K power with a 2 minute recovery jog, and 1 minute at your 3K to mile power with a 3 minute recovery jog. You will end with a 20 minute cool down.
• Fast Lane: You will start this distance-based workout with a 2 mile warmup followed by two sets of 800 meters at your half marathon power with a 400 meter recovery jog, 600 meters at your 10K power with a 200 meter recovery jog, 400 meters at your 5K power with a 200 meter recovery jog, and 200 meters at your 3K down to mile power with a 400 meter recovery jog. You will end with a 2 mile cool down.
• Full Send: You will start this time-based workout with a 20 minute warmup followed by four sets of 20 second strides with a 60 second recovery jog. You will then run another four sets of 75 seconds at your 5K power with a 60 second recovery jog, 45 seconds at your 3K power with a 60 second recovery jog, and 30 seconds at your 3K/mile power with a 3 minute recovery jog. You will end with a 20 minute cool down.
• Double Down: You will start this distance-based workout with a 2 mile warmup followed by 2 sets of 1KM at your 10K power with a 400 meter recovery jog, and then five sets of 500 meter repeats at your 5K power with 200 meter recovery jog. You will end with a 2 mile cool down.

Ready to Keep the Momentum Going?

Upgrade to the Stryd Membership today and unlock a season of speed-focused training. 

You'll gain access to our full Workout of the Week series—plus 300+ power-based workouts in the Stryd Workout Library to help you build smarter, run stronger, and chase down your goals.

Spring into speed and join the Stryd Membership today!