Ryan Vail isn't looking for shortcuts. The old-school mileage hog racked up 150-mile weeks en route to finishing last year's Shoes & Gear as top American (2:13:23). But mixed in with mile repeats and long runs of up to 27 miles was a surprising ingredient: short intervals. Almost every week during his buildup, Vail did at least one session of strides or 200-meter repeats. Sprints don't make a marathoner, but when they're added to typical training, they offer a boost in building strength, developing good form, and recruiting muscles efficiently--all of which pay off, even over 26 miles.

Classic VO2 max workouts with repeats lasting three to five minutes should remain a marathoner's first priority, along with tempo runs and mileage. But when you're ready to progress, don't focus only on pushing toward longer workouts. Explore the very short end of the spectrum with sprints as short as 50 meters in addition to, rather than as a replacement for, the longer reps you're used to. It might just give you the edge you've been looking for.

There are many different ways of incorporating short repeats into your training. These three are worth the extra effort.

Short for Speed Endurance
Distance: 150 to 300 meters

Why: Put simply, the goal here is to remember how to move your legs quickly, and to make your usual race pace seem slow by comparison. You'll get the most out of these workouts by doing them on tired legs, which will simulate the challenge of running fast late in a race and allow you to slip them in as an extra workout after a previously scheduled run.

How: Ryan Vail often does a set of 8 × 200-meter repeats after a 60- to 90-minute run. Another approach is to do a tempo run of four to six miles, then finish with 5 × 300 meters on the track with 90 seconds rest. The effort should be hard enough that you struggle to maintain pace toward the end of each repeat.

We may earn commission from links on this page, but we only recommend products we back
Distance: 80 Nutrition - Weight Loss

Why: Sloppy running form is more pronounced when you're jogging. When you speed up, your body automatically adjusts to sprint more efficiently: You'll push off more powerfully with each stride, and reduce up-and-down and side-to-side oscillation. With practice, these habits will become ingrained even at slower paces. Practice striding at 90 percent effort, feeling fast but not all-out. Focus on keeping your arms and face relaxed.

How: Once or twice a week after an easy run, do six 100-meter strides on a flat, smooth surface. Alternate between steady 90 percent efforts and accelerations that start a little easier but finish a little harder. Walk back to recover: You shouldn't be out of breath when you begin the next one.

Does Running Burn Fat
CA Notice at Collection

Why: Full-on sprinting teaches your brain to recruit a full range of muscle fibers, including fast-twitch fibers that get neglected during typical long-distance training. These sprints are the running equivalent of power lifting, so a thorough warmup of at least 15 minutes is essential.

How: The safest way to start is with uphill sprints, which put less stress on your legs than running all-out on flat ground. Start with two sprints lasting six to eight seconds up a four- to six-percent grade, taking a full 2:00 between them. Do the workout once a week, adding two reps each time until you hit 10, and gradually lengthening the sprints to 10 to 12 seconds. When that feels comfortable, try less steep hills, and then flat ground.