When Should Beginners Start Speed Work?

By Haleigh Hockenberry ·


If you've recently started running, you've probably heard experienced runners talk about intervals, tempo runs, and track workouts. Naturally, you might wonder: When should beginners start speed work?


The short answer is this: not right away.


One of the biggest mistakes new runners make is trying to run faster before they've built a solid aerobic foundation. While speed work can absolutely make you a stronger runner, introducing it too early can increase your risk of injury and burnout.


Build Your Running Base First


Before worrying about speed, focus on consistency.


Most running coaches recommend that beginners spend their first few months developing an aerobic base through easy running. This means running at a conversational pace where you can comfortably speak in complete sentences. Your body needs time to adapt to the stresses of running before adding higher-intensity workouts.


For most new runners, this means spending 8–12 weeks building consistency before introducing structured speed sessions.


Signs You're Ready for Speed Work


Rather than focusing on a specific timeline, look for these signs:



If you can check all of those boxes, your body is likely prepared for some faster running.


Start Small, Not Hard


Here's where many runners go wrong.


Speed work doesn't have to mean all-out track intervals.


In fact, beginners often benefit most from simple workouts such as:


Strides

Short accelerations lasting 15–20 seconds after an easy run.


Fartlek Training

A Swedish term meaning "speed play," where you alternate between easy running and short bursts of faster effort.


Hill Repeats

Short uphill efforts that build strength and improve running form.


According to a recent Runner's World article on speed work, even one session per week of strides or light fartlek running can help improve pace and endurance when introduced gradually.


Why Easy Running Still Matters


Many beginners assume that if they want to get faster, they need more speed workouts.


The reality is the opposite.


Most successful runners spend the majority of their training running easily. Recent coaching guidance continues to support an approach where roughly 80% of running is easy and only a small percentage is high intensity. This balance helps build endurance while reducing injury risk.


Think of speed work as seasoning, not the main ingredient.


Your aerobic base is what allows you to handle faster training later.


A Simple Beginner Speed Workout


If you've been running consistently for a few months, try this:



This introduces your body to faster running without creating excessive fatigue. Runner's World's guide to how much weekly speed work you need to get faster explains that just one or two well-planned speed sessions each week can improve performance while allowing enough time for recovery.


The Bottom Line


Most beginners should focus on building consistency and endurance before adding structured speed work. Once you've developed a solid running base, one speed-focused session per week can help improve efficiency, confidence, and overall fitness. Runner's World's guide to easy miles versus speed workouts explains that the majority of your training should consist of easy runs, with speed sessions used strategically to support long-term progress.


Remember: the goal isn't to become fast overnight.


The goal is to become the kind of runner who can train consistently for months and years without interruption. Runner's World's guide to knowing when to run faster emphasizes that runners should establish a consistent training routine before adding faster workouts, helping them improve performance while reducing the risk of injury.

If you're unsure when to add speed work or how to structure your training, following a proven plan can help you progress safely. At Endorphins Running, our beginner-focused plans take the guesswork out of training so you can build endurance, improve speed, and stay injury-free for the long run.