Smashing YOUR PB IN 2026
The new year is here, and 2026 is shaping up to be the year you finally smash that personal best (PB). Whether you're targeting a faster 5K, a sub-90 half marathon, or chipping minutes off your marathon time, improving speed endurance is key. Speed endurance is the ability to maintain a strong, near-race pace over longer efforts without fading. It’s exactly what separates good performances from breakthrough PBs.
Here are 6 practical tips to build speed endurance effectively this year. These draw from proven training principles and can be incorporated into your routine progressively.
Incorporate targeted interval sessions Speed endurance thrives on repeated efforts at or near your goal race pace. Add workouts like 8–12 x 400m or 6 x 800m at your 5K/10K pace with equal or slightly shorter recovery jogs. These build your ability to handle lactate buildup while staying fast. Start with one session per week after a solid easy-run base, and progress volume gradually to avoid burnout.
Add progression runs to your long runs Finish your weekly long run by picking up the pace in the final 3–5 km (or 20–30 minutes), running the last portion at close to marathon or half-marathon effort. This teaches your body to run strong when fatigued, mimicking that late-race surge needed for a PB. It's a simple, low-risk way to blend endurance with speed.
Include hill repeats or tempo efforts Hills are fantastic for speed endurance. Try 6–10 x 45–90-second hill repeats at a hard effort, jogging down for recovery. The resistance builds leg strength and power, while the downhill jog aids recovery. Alternatively, insert tempo runs (20–40 minutes at comfortably hard "threshold" pace) to raise your lactate threshold—the point where fatigue accelerates.
Prioritise strength training 2–3 times per week Stronger muscles mean better economy and resistance to fatigue. Focus on compound moves like squats, deadlifts, lunges, calf raises, and core work (planks, bridges). Even bodyweight or light-weight sessions help maintain form when tired. This supports speed endurance by reducing injury risk and improving power transfer in every stride.
Optimise recovery and easy running volume Speed endurance isn't built by going hard every day—it's about smart recovery. Keep 70–80% of your weekly mileage easy (conversational pace) to build aerobic capacity without excessive fatigue. Prioritise sleep (7–9 hours), nutrition (carb/protein refuelling post-run), and active recovery like walking or yoga. Poor recovery kills progress; consistent easy miles create the foundation for harder speed work.
Dial in pacing and mental strategies Practice race-pace efforts in training so your body and mind know what a PB feels like. Use negative splits in key sessions (start controlled, finish strong) to build confidence. Mental tools like visualisation or breaking runs into segments help push through tough patches. Track progress with a running app or journal to stay motivated as improvements compound.
How RunPro Can Help You Achieve Your 2026 PB
At RunPro, we're all about turning these principles into personalised, results-driven plans. Led by Dave Ridley Nike Australia's Ambassador with world-class marathon and half-marathon experience - our online coaching platform delivers individualised programs tailored to your current fitness, goals, and lifestyle.
Choose from options like Pro Develop ($130/month) for a focused training schedule with regular check-ins to build toward that new PB, or Pro Go ($270/month) for comprehensive support including face-to-face/video check-ins and guidance on every aspect: training structure, load management, fuelling, mental conditioning, and more.
Get an app portal for easy program access, plus expert advice rooted in 20+ years of pro-level training and racing.
Whether you're in Melbourne or anywhere in Australia, our athlete-first approach emphasises deliberate, controlled progress—ensuring you build speed endurance sustainably without burnout or injury.
Ready to make 2026 the year of your breakthrough? Head to https://www.runpro.com.au, reach out, and let's chat about your goals. We've helped runners of all levels unlock new PBs—yours could be next. Lace up and let's go! 🚀