Athletes often face a decision in their running journey: should they aim to run faster or longer? Each goal contributes to overall athleticism, but the training approaches vary significantly.
Determining whether to emphasize speed to enhance power and strength or to prioritize distance for endurance testing depends on individual fitness levels and objectives. While there is no definitive answer, understanding the nuances between these two training strategies can help optimize your regimen.
Should you train for distance or speed first?
The choice between focusing on distance or speed often hinges on your current fitness level and personal goals. For many novice runners, starting with longer distances is typically advisable.
Ruth Atkinson, a VDOT-certified coach with McKirdy Trained in Dallas, notes, “I think sometimes runners are quick to jump into trying to run all-out, whatever their goal race is, instead of just working toward being able to feel okay completing the distance first,” This suggests that it’s wise to consider the distance you want to cover, whether it’s your first 5K or you’re contemplating a half marathon or marathon after some shorter races.
In running, there’s a principle: Start where you are. This means avoiding time goals at the beginning of training. Instead, focus on building your fitness as race day approaches before setting a specific time target. Research indicates that gradually increasing easy mileage may lead to improved long-distance performance compared to prioritizing speed workouts. A 2021 study in the Journal of Strength and Conditioning Research involving 84 male runners found a connection between the volume of easy runs and elite long-distance running performance.
One key advantage of slowly increasing your running volume is the opportunity to condition your tendons, ligaments, joints, and bones to handle the repetitive stress of running without risking overuse injuries. “Starting with distance gives your body a chance to catch up to the muscular capacity you need to develop to stay healthy and move forward,” states Rebeka Stowe, a Nike running coach based in New York. Beginners generally find it easier to enhance aerobic capacity than muscle strength, thus allowing adequate time for muscle development is crucial.
After establishing a solid aerobic foundation, you can shift your focus toward speed training.
The benefits of training to run longer vs faster
Different types of running exert varying effects on the body. Training for distance generally involves running most miles at a low-intensity effort. On a perceived exertion scale, this would typically rate around a 4 out of 10, with 10 being maximum effort. Although this easy, conversational pace may not seem demanding, it fosters mental resilience by teaching you how to endure fatigue as the miles accumulate, while simultaneously promoting significant physiological changes that enhance performance at faster speeds.
Primarily, distance training boosts cardiovascular fitness. “By running at a slower pace, you’re building that muscle’s capacity to pump blood to the rest of your body so it can handle higher intensity work later.” emphasizes Stowe. “Challenging your body to run at a faster pace is going to call on more muscle fibers,” As training progresses, your heart’s stroke volume increases, allowing it to pump blood more efficiently by beating less frequently.
Additionally, slower runs engage type I muscle fibers, which are essential for sustaining pace over longer distances. These fibers possess a higher density of mitochondria and greater capillary density, both of which are crucial for maintaining energy levels.
Indeed, aerobic exercise has been shown to elevate mitochondrial counts within cells, as per research published in the American Journal of Physiology—Endocrinology and Metabolism. An earlier study in the Journal of Atherosclerosis and Thrombosis reported that capillary density could increase by over 25 percent. More mitochondria correlate to greater energy production, while improved capillary density enhances blood flow to active muscles, both of which facilitate better performance at higher speeds.
The benefits of training to run faster vs longer
Conversely, speed workouts function similarly to strength training by engaging your muscles against increased ground reaction forces.
“the maximum amount of oxygen that your body can use during exercise,” states Stowe. In this scenario, you utilize fast twitch (type II) muscle fibers, which are optimal for short bursts of explosive activity. These fibers are also critical for a strong finishing kick at the end of a race.
While increasing speed does enhance cardiovascular capacity, it does so through different mechanisms than easy runs. Higher intensity work boosts your VO2 max, defined as “The more you practice running at this pace, the easier it will be to translate that into holding faster paces for longer periods of time.” according to Atkinson. “If you’re running four days a week, you’d have one day of speed and three easy days with higher volume, including a long run,”
Moreover, speed training elevates your lactate threshold—the intensity level where lactate builds up in the bloodstream faster than it can be cleared, leading to fatigue—thereby enhancing your endurance at quicker paces.
To achieve these benefits, you can establish pace benchmarks based on your 5K time. If unsure of your race pace for that distance, a straightforward approach is to run 3.1 miles at your maximum effort, ideally around an 8 or 9 on a scale of 1 to 10. VO2 max pace typically exceeds 5K pace, while lactate threshold pace is slightly slower. Keep in mind that speed workouts may not always revolve around these specific paces. A well-rounded training plan incorporates a range of speeds from mile pace or faster down to marathon pace, depending on your goals.
Speed training also positively influences bone density and structure, potentially mitigating age-related bone loss, as outlined in a 2023 research review published in Sechenov Medical Journal, further safeguarding against overuse injuries.
Another advantage of speed training is its time efficiency; it usually requires less time commitment than building mileage, making it appealing for athletes balancing running with other responsibilities.
The differences between training for distance and speed
When focusing on distance, your training sessions will center around gradually extending the time or mileage you run. Longer runs at a conversational pace will form the foundation of your routine, supplemented by moderate-intensity runs and recovery days.
Atkinson explains, “You should do a good majority of your speed volume at half marathon or marathon pace so that you become more efficient—and more comfortable—holding that pace,” Speed sessions typically consist of longer intervals at your target pace, with Stowe adding, “You would ease into it by doing 200-meter and 400-meter reps at goal 5K pace, because you’re not going to be able to sustain that pace over longer distances yet,”
The objective of distance training is to enhance your aerobic endurance and prepare your body for the physical demands of prolonged activity. As your fitness progresses, you will gradually increase your weekly mileage to build the endurance necessary for long distances.
On the other hand, speed training is generally targeted at improving pace over shorter distances. You might engage in shorter, intense workouts accompanied by longer recovery periods. For example, if preparing for a fast 5K, Stowe advises, “As your training continues, you progress to 800s, mile repeats, even 2K repeats—you can work your way up to holding that goal pace in smaller chunks.” As your training advances, you can progress to 800s, mile repeats, and even 2K repeats, gradually enabling you to maintain your goal pace over shorter segments.
If your routine involves running four days a week, your training regimen may comprise three easy runs alongside a speed workout, or two days focused on speed and two on easy runs, as Atkinson suggests. This method focuses on maximizing cardiovascular capacity, refining running form, and developing the ability to sustain faster efforts. “The quality of your workouts will be a little bit harder, which means the quantity will be a little bit less to keep everything balanced,” she notes.
Why you need both distance- and speed-focused workouts on your training plan
A comprehensive training plan incorporates both speed and volume, as different energy systems in the body respond to varying stimuli.
Stowe likens it to a recipe.
“Think of it like a recipe,”
Beginning with distance allows you to lay the groundwork for speed. “If you’re supposed to mix salt and sugar into something but you forget to do one, you’re not going to get the desired outcome. The taste is going to be off, right? If you want to optimize your outcome, you have to have speed and volume as part of your training, so you’re developing all of your systems.” Atkinson explains. “If you spend a dedicated amount of time increasing your volume, you’re going to build a pretty robust aerobic system,”
For many runners, this process is cyclical. You may dedicate four to six months to distance training, followed by two to four months of speed work, then reintroduce endurance training and combine both elements.
Each training focus—speed and distance—offers distinct advantages, allowing for a mix-and-match approach that aligns with your current goals and lifestyle. Whether aiming to enhance speed or endurance, every step contributes to becoming the best version of yourself.