You want to get faster, work specifically on your running performance, and train in a structured way – even without having a fixed race date? Then this More-Speed Plan is exactly what you need.
The plan is ideal for anyone who wants to improve their speed and efficiency without neglecting their aerobic base. You’ll receive training that is individually tailored to you, based on your current fitness level, your available time, and your overall goal: more speed.
Whether you want to improve your running economy, increase your VO₂max, or simply bring more dynamism back into your training – this plan delivers clear training stimuli, progress without overload, and plenty of motivation. During the final week, you’ll complete a performance test to make your progress visible.
Overview
The plan is divided into four consecutive phases, each with a different training emphasis. Throughout the plan, you’ll repeatedly encounter Maren’s favorite workouts – carefully selected key sessions she loves to run and that are specifically designed to support your performance goals.
Efficiency Increase Phase – You begin with short sprints, technique drills, and hill runs. These sessions improve your running economy and muscle activation – the foundation for everything that follows.
Power & Strength Phase – Things get more intense now: short, sharp intervals get your cardiovascular system firing and increase your maximal oxygen uptake (VO₂max).
VO₂max Push Phase – Longer intervals consolidate your progress and further expand your aerobic capacity. Your body learns to use oxygen efficiently even under high load.
Threshold Growth Phase – To finish, you train specifically around your anaerobic threshold. This improves your ability to maintain pace under fatigue and prepares you for longer runs at race pace.
Between key sessions, recovery periods, mobility work, and strength training ensure you stay healthy and allow your body to adapt to increasing intensity. At the beginning and end, a performance test helps you see your progress clearly.
After these eight weeks, you’ll notice:
Your stride feels more powerful, your running form more economical, and you can maintain a higher pace for longer — more speed.
Conclusion
The More-Speed Plan brings you to a new performance level with purpose. You don’t just improve your speed, but also your running economy, endurance, and resilience. With its clear structure of base, build, and peak phases, you train intelligently rather than just intensely — and in the end, you’ll see in black and white how your effort has paid off.
Have fun on your Speed Journey – step by step, week by week! 🏃♀️💨